Workout Description

Why This Workout Is Hard

This is a high-volume couplet: 84 heavy power cleans (135/95 lb) and 84 ring dips. The barbell requires strong, repeatable power while ring dips are high-skill and prone to muscular failure, forcing strategic breaks. Typical completion for competent athletes is 14–18 minutes. The descending ladder eases psychological load slightly, but total work and skill demand keep it firmly in the Hard category.

Benchmark Times for Extended Elizabeth

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:30-17:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): A total of 168 reps, with ring dips especially prone to fatigue, demands muscular endurance in pressing and midline plus repeatable barbell cycling without major drop-off.
• Power (7/10): The clean is an explosive pull-and-drive. Efficient hip extension and quick turnover determine barbell speed, especially as fatigue accumulates.
• Strength (6/10): Power cleans at 135/95 lb require solid strength and positioning, especially late. It’s submaximal but heavy enough to challenge repeated efforts under fatigue.
• Speed (5/10): Work is paced in quick sets with short rests. Speed matters, but managing quick transitions and avoiding blow-ups on ring dips is more important than all-out sprinting.
• Endurance (4/10): There’s no monostructural element, but sustaining effort for 12–20 minutes taxes the aerobic system. Heart rate stays elevated while you manage small breaks between sets to keep moving steadily.
• Flexibility (3/10): Requires standard shoulder extension for ring dips and front-rack mobility for cleans. Good positions help efficiency, but the ranges aren’t extreme for most athletes.

Scaling Options

Scale to: 95/65 lb power cleans + ring dips to parallel bar/box dips • 115/75 lb + banded ring dips • 135/95 lb + reduce reps to 21-15-9-6-3

Scaling Explanation

These options maintain the couplet’s push–pull stimulus while adjusting load, skill, or total volume so you can keep moving, avoid failure on dips, and finish near the intended time domain.

Intended Stimulus

A steady, gritty grind with brief, planned breaks. The barbell should be cycled in small, consistent sets that never degrade to singles early. Ring dips should be partitioned to avoid failure—think fast sets with quick shakes. Breathing stays elevated but controlled. Aim for uninterrupted progress, not long rest periods.

Coach Insight

Pace the first two rounds conservatively. Open with smaller sets than you want, keep rests under 10 seconds, and accelerate from the 12s. The one thing: Never hit ring dip failure. Stop 1–2 reps shy and shake out. Common mistakes: Opening with big barbell sets, kipping sloppy ring dips, and resting too long between sets. Keep transitions crisp.

Benchmark Notes

Times range from 25:00 for newer athletes down to 12:00 for elite. Aim to stay moving with short, sustainable sets on both movements. If you’re well under the L5 mark, increase barbell cycling speed or tighten ring dip breaks; if far over, scale load or skill to maintain intensity.

Modality Profile

This couplet mixes weightlifting (power cleans) and gymnastics (ring dips) with no monostructural element. Time tends to skew slightly toward the barbell due to setup and bar cycling cadence, while ring dips induce strategic breaks that balance overall work between the two.

Similar Workouts to Extended Elizabeth

If you enjoy Extended Elizabeth, you might also like these similar CrossFit WODs:

• Donny (92% similar) - 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) Burpees...
• Nasty Girls (91% similar) - For time: 3 rounds of: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95 lb)...
• Big Mama Tabata (91% similar) - Four Tabatas in 16 minutes Wall Ball Shots (20/14 lb) Toes to Bars Row (Calories) Power Cleans (135/...
• Dia (91% similar) - For Time 118 Bar Facing Burpees 26 Squat Clean Thrusters (135/95 lb)...
• Sage at 20 (90% similar) - AMRAP in 20 minutes 20 Thrusters (135/95 lb) 20 Pull-Ups 20 Burpees...
• G.I. Gran (90% similar) - 21-15-9 Reps for Time Clean-and-Jerks (60/45 kg) Burpee Pull-Ups...
• Top Gun (90% similar) - For Time 20 Thrusters (135/95 lb) 20 Sumo Deadlift High-Pulls (135/95 lb) 20 Push Jerks (135/95 lb) ...
• Regionals 15.3 (90% similar) - AMRAP in 14 minutes: 7 Muscle-Ups 50 Wall Ball Shots (20/14 lb; 10/9 ft) 100 Double-Unders...

These WODs similar to Extended Elizabeth share comparable training demands, time domains, and movement patterns.