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“Linda”

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a.k.a.: "3 Bars of Death," CrossFit "Girl" Benchmark WOD

129.9K 1.8K
  • 10-9-8-7-6-5-4-3-2-1 Reps, For Time
  • Deadlift (1½ bodyweight)
  • Bench Press (bodyweight)
  • Clean (¾ bodyweight)

Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 deadlift, 1 bench press, 1 clean is completed.

Score is the total time it takes to complete all the repetitions.

Good Times for “Linda” (source)
– Beginner: 28-32 minutes
– Intermediate: 19-25 minutes
– Advanced: 14-17 minutes
– Elite: <13 minutes

Tips and Strategy

The biggest challenge of this workout is the bench press. Have a spotter at the bench so you can go hard without fear of being trapped by the barbell mid-rep.

Intended Stimulus

The load in this workout should feel moderately heavy–but not maximal. Scale the load/volume so you can finish this WOD in approximately 30 minutes or less. Avoid scaling to the degree in which “Linda” becomes “The Three Bars of Fun” rather than “The Three Bars of Death.”

Scaling

This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option
10-9-8-7-6-5-4-3-2-1 Reps, For Time:
1¼-bodyweight Deadlift
¾-bodyweight Bench Press
½-bodyweight Clean

Beginner Option
8-7-6-5-4-3-2-1 Reps, For Time:
¾-bodyweight Deadlift
½-bodyweight Bench Press
⅓-bodyweight Clean

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namesake photo
Background: "Linda" (aka: "3 Bars of Death"), one of CrossFit's Benchmark "Girls" workouts, was first posted on the CrossFit Main Site as the workout of the day for Saturday, July 5, 2003 (030705).

The workout also appeared for the first time in the The CrossFit Games as a 2018 Regionals event.

See also: ”The Girls” CrossFit WODs
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