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Benchmark Workout | "Elizabeth"



"Elizabeth"

 

Perform as many Squat Cleans as possible in 2:00.
If you get 21 Squat Cleans before time is up, move on to...

Perform as many Dips as possible in 2:00.
If you get 21 Dips before time is up, move on to...

Perform as many Squat Cleans as possible in 1:30.
If you get 15 Squat Cleans before time is up, move on to...

Perform as many Dips as possible in 1:30.
If you get 15 Dips before time is up, move on to...

Perform as many Squat Cleans as possible in 1:00.
If you get 9 Squat Cleans before time is up, move on to...

Perform as many Dips as possible in 1:00.
If you get 9 Dips before time is up, you are done!

*If you perform the assigned work before your allotted timed is up, you have "purchased" yourself additional time for the next movement. 

 

Progressions for "Elizabeth":

 

1.  10/5# Dumbbell Squats, Parallette Dips to 45# bumper plate
 
2.  10/5# Dumbbell Squats, Parallette Dips to 25# bumper plate
 
3.  10/5# Dumbbell Squats, Parallette Dips
 
4.  15/10# Dumbbell Squats, Parallette Dips
 
5.  25/15# Dumbbell Squats, Parallette Dips
 
6.  35/25# Dumbbell Squats, Piked Parallette Dips + 1 second Tuck Sit
 
7.  50/35# Dumbbell Squats, Ring Dips
 
8.  65/45# Squat Cleans, Ring Dips
 
9.  95/65# Squat Cleans, Ring Dips
 
10. 135/95# Squat Cleans, Ring Dips
 
 
Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the our fitness ideal, and this lady, "Elizabeth", fits the bill.
 
 
 
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