Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlifts
Bodyweight bench press
¾-bodyweight squat cleans
Compare to 241118.
Post time in comments.
Stimulus and Strategy:
Today's workout is a classic CrossFit benchmark, nicknamed "the three bars of death." Look back at Nov. 18, 2024, to compare your most recent score for Linda. The earlier rounds are a bit of a grind — go unbroken where you can, and manage your reps when you need to catch your breath. For example, singles on the squat cleans are a great way to manage your heart rate and prepare for the next round.
This effort carries a high volume of weightlifting at a moderate load. Reduce the loads and/or cut some of the early rounds to bring down the total volume. If you're able, use a spotter on the bench presses — this is purely a safety consideration. If you can't find a spotter, don't push to failure; break before you think you need to.
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight squat cleans
Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bench presses
Squat cleans
♀ 65-lb deadlift, 55-lb bench press, and 35-lb squat clean
♂ 95-lb deadlift, 75-lb bench press, and 45-lb squat clean
Resources:
The Deadlift
The Bench Press
The Squat Clean
The Linda Workout
Find a gym near you:
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Comments on 260728
149 Comments
rx 46.42
DL 120kg
bench 70kg
SC 60kg
56:17. Note to self: just do the intermediate option next time, unless I lose 30 pounds. Everything Rx’d except bench press. Body weight was 215 lbs.
deadlift - 325
bench press - 185
squat clean - 160
RX 18:10
deadlift: 98kg - 225lb
bench: 65kg - 145lb
squat clean 48,5kg - 105lb
rx 41'39
deadlift: 147kg
bench: 98kg
squat clean 73,5kg
pretty hard for my nervous system 😅
27:52
I didn’t finish the Wod.
I stopped at 7 sets (10-9-8-7-6-5-4), probably the weight on squat clean a was too much, so I did lots of singles reps. I challenged myself.
Deadlift @110kg (x 1,4 BW)
Dumbbells bench press @25kg (x 0,65 BW)
Squat cleans @50kg (x 0,65 BW)
31:31 through round of seven. Scaled to 190# hex DLs, 45# DB flat flys and 85# squat cleans. Seventh metcon in eight days and first Linda since before COVID.
M/59/5’9”/213
Rx intermediate 28:19
DL 225lb
Bench 135lb
Clean 95lb
8-7-6-5-4-3-2-1 reps for time of:
Deadlifts body weight
DB Bench presses 1/2 body weight
Squat cleans 1/2 body weight
60kg,30kg, 30kg
intermediate weight
beginner reps
19:39
bw =192
19:12
Intermediate
225# DL 135# Bench 95# SQCL
DL 270 LB
BP 180 LB
SC 135 LB
https://youtu.be/uGzMrKvtqTE?si=4ypC5spkg_1LcjAP
39 / M / 5'9" / 144lbs
2 bars
105lb deadlifts (3/4 BW)
75lb bench presses (1/2 BW)
55lb squat cleans (1/3 BW)
27:20
The 2-bar tax was real frustrating towards the end...
Deadlift @ 100lbs
Bench press @ 65lbs
Squat clean @ 45lbs
Took me awhile lol
Deadlift: 255lbs
Bench press: 170lbs
Squat clean: 125lbs
M/48/200
23:21 intermediate
19:43 not Rx. BW 195lb. DL 235lb, Bench 155lb, SqCl 125lb. Picked a pair of 45lb plates from the store today and loaded 3 bars with all the weights I have. Rounds were: 2:45/3:04/2:53/2:51/2:17/1:59/1:27/1:09/0:47/0:28. Everything unbroken. Heavier and faster than last time. Slowly inching my way to Rx.
BW=150ish..
Deadlifts at 185#, subbed 1” deficit weighted 17.5# pushups for bench press, & 95# power cleans- no squat. 14:30.
M 53/78kg/175cm
10-9-8-7-6-5-4-3-2-1 reps for time of: 50:43min. 4 min more than last time but....
1 ½-bodyweight deadlifts (scaled 100kg)
Bodyweight bench presses 80kg
¾-bodyweight squat cleans (scaled 50kg)
Only one bar, so many time and energy lost without 3 bars.
50:50
46:56
122.5 DL
82.5 Bench
62.5 Clean
M/38/66kg
Intermediate version with 90kg Deadlift, 50kg Bench press and 40kg Squat Cleans
20:34
deadlifts 90kgs
bench presses 55 kgs
squat clean 36 kgs
in 14 minutes.
Rx’d with one bar and adding/removing weights between each set: 39:15. 175lbs body weight (265, 175, 135)
241118: 40:27, 170lbs body weight (255, 170, 135). Same one bar situation.
221030: 32:31, same one-bar situation @ 170lb body weight (I’m more sure than last time that I skipped some rounds in ‘22).
35'10"
Deadlift 90kg
Bench press 50kg
Squat clean 50kg
24:41 with 225/135/95 lbs. Cardio limited.
Dad(70): 27:02 ! with 95/63/45lbs. (8-7-6-5-4-3-2-1)
180lb/176cm/47y
Video --> https://www.youtube.com/watch?v=XbvnJ7DFF4k&t=4806s
RX — 89:11
Bodyweight: 225 lb
Deadlift: 340 lb
Bench Press: 225 lb
Squat Clean: 170 lb
Intermediate+ option in 39min
DL@125kg
BP@80kg
Clean@50kg
Deadlift- 205lbs
Bench press- 135lbs
Squat clean- 120lbs
10-9-8-7-6-5-4-3-2-1 reps for time of:
deadlifts @ 135kg (297lb)
dumbbell bench press @ 32.5’s (70lb’s)
dead-ball squats @ 70kg (154lb)
*Modified due to equipment and injury
65LB / BP
55LB / SC
25min 5segs Done
Scaled
10-1 185 dl/115 bench and 95 back squats
17:45
Deadlift 165
Bench 165
Squat cleans 95
15:54
Scaled
21:06
78.6%Bench
Power Cleans
MOD
122#DL
85#BP
72#SC
30:39
Not there yet, was able to finish everything unbroken except the 2nd and 3rd round of squat cleans. HARD WORK
Way to stick with it, Corbin.
Intermediate
260
155
95
52:12
Intermediate-ish
235
145
95
36:15
Intermediate: 255 DL, 165 BP, 105 SC
57:59
5am hotel mod: similar rep scheme, maxing out the cable machine("390lb"), bench machine ("250lbs"), front squats on the same cable machine("250lbs").
Untimed
Sounds miserable. Way to grind thru it.
220 athlete.
255 deadlift
155 bench
155 clean.
29:06
DL @215lb
Bench @130lb
Squat Clean @95lb
28:19
The bench was my biggest difficulty. Both of the other lifts were comfortably 100lbs lighter than my PR, bench was only 35lb under my PR lol
Modified intermediate
Only one barbell
8-7-6-5-4-3-2-1
Deadlift #210 12:30 then
Bench #175. 13:01 then
Zercher squats #135. 14:42
DL @ 285 until the 7’s then went to 225
BP @170
Sq Cln @ 135
Based off goal body weight of 225, followed descending rep scheme from 10 down to 1
Men’s barbel 45 BPs
1/2 bodyweight 55 SCs (the only thing intermediate 😅)
16:58
🥵🥵🥵
Intermediate option
23:14
Nice effort!
Well done!
10 rounds
DL - 255
BP - 125 raised to 135 in round 7
SC - 115
36:19
The DL buried me. I was doing singles from the start. Bench was too light (prob. 145). SC was good.
I feel Ike I just finished the 2026 CF Games😎
DL-225
Bench-150
Squat cleans - 100
One bar bell
165 DL
85 PB
85 SC
Bench: sub ring push ups
Clean: sub assisted pistol squats
28:00
M/25/200#/5’ 11’’
Rx 23:08
DL: 315#
Bench: 210#
Clean: 155#
Split everything in half until the fives and then started to go unbroken.
Beast mode!
did what i could with what have to work with:
1-35 lb bar, 1-45lb bar
all sets = 17:26
DL (85) - shoulda gone heavier
Db Bench (25, heaviest dbs I have)
FS (45) -wrecked knees so modified to ‘part’ of the SQ.
DL- 300
BP- 150
SC- 100
1:21.34
RXd at the Y. Was able to setup three barbells.
Deadlift - 290 lbs
Bench - 195 lbs
Squat Clean - 145 lbs
31:45
Pretty slow, but wanted to try it RXd and just get it done. Was hoping for sub 45 minutes, then as it went on sub 30 minutes, but too much rest between movements. Broke DL, Bench, and Squat Cleans at 5 reps every round deliberately until it got to 5 and under. Wore a belt throughout, tightening and loosening when needed.
2024: 20:59 w/ intermediate weight (250 lbs, 155 lbs, 100 lbs)
2022: 16:31 w/ intermediate weight (250 lbs, 155 lbs, 100 lbs)
Great job, James! You really lucked out being able to set up and keep 3 BBs at the Y.
Nice one to get Rx. Well done James.
Bench: 155
Squat clean: 105
36:42
* only had 2 barbells. But, the rest from loading and unloading was nice. I probably could have completed sub 30 with the 3rd barbell.
About int. scale: 205# DL, 115# BP, 80# SC
27:27
80% sure I counted right. Brain was going into reptilian mode about at the round of 6. Done at East Sac Fitness. Hot as blazes, but nice having sea level oxygen levels.
63/5’8”/162ish
241118: Linda "with a finishing kick"
10-9-8-7-6-5-10
Intermediate scale: 200# DL, 115# BP, 80# squat cleans
2 bars: deads and SC on one bar, BP with other bar
30:59
10/30/2022: 21:57 (205/115/35# DB power cleans, 2 bars, rx rep scheme)
1/5/2020: 41:30 (225/135/115#, alternating power and squat cleans, 1 bar, "finishing kick" rep scheme)
5/26/2018: 41:43 (225/145/115#, alternating power and squat cleans, 1 bar, rx rep scheme)
Rixpress does not stop, great job!
40lb db
19:15
Rx @ 300/200/150#
39:58…
… wasn’t feeling it today but I wanted to get it done. Definitely not my best effort, but it’s all I had today.
November 18th, 2024 at 7:22 pm
Commented on: 241118
195# BW, loaded bars based on 200# BW because I’m lazy
DL @ 300#
BP @ 200#
Squat cleans @ 150#
29:18
As per, squats did me in again. But proud they actually felt not completely devastating. Been back squatting everyday and I’m feeling the improvements.
Way to put in the work.
BENCH : 135
SQUAT CLEAN : 115
BW : 152
Capped at 16, into squat clean into the round of 4
185# Bench
155# Squat Clean
190# BW
Capped myself at 30 minutes. Got into the round of 4.
Scaled to
185# DL w/ trap bar-handles down
135# BP
95# pwr cln
24:41
m/56/180
BP's got me today....
compare to
Oct. 31, 2022
w/same scale
20:25
Good job, Mike!
That’s a nice effort, IM.
Linda DB version (office gym - no barbells)
Deadlift - 80 lb dbs (heaviest - should have been 100s)
Bench - 70 lb dbs
SC - 50 lb dbs
100# dl
30 # bp
35# sc
Got a Tough Mudder on Saturday, so trying to scale back a bit.
Kept the rep scheme but only 145lb DL, 45lb dbells chest press and 25lb dbells squat cleans 20:08
November of '24 215 DL, 60lb dbells chest press, and 35lb dbells squat cleans - 32:15
Still got the heart rate up.
Man 57yo, 5'8", 150-lbs
DLs 175-lbs (117%), BPs 95-lbs (63%), SCs 2x38-lbs dumbbell (51%), 16:49
should have done heavier BPs
last time weighed 155lbs, did 155lbs / 105lbs / 2x38lbs in 16:00
overall: much faster last time, more weight (+550) this time
Well done!
Not quite intermediate
225 DL, 135 BP, 35s for DB Low hang squat clean
21:57
241118: DL 245, BP 145, PC 105, 3 BBs, 33:59
221030: same but PC at 95, 2 BBs, 44:10
I was spoiled last time with having 3 BBs available. I ended up deciding to sacrifice some weight, so I didn't have to keep unloading and loading BBs to use the same previous weights. Set a goal of going UB on the DLs and DB Low HSCs and minimizing rests. Broke the BPs at rep 5 on purpose in the sets of 10 through 6 out of caution with no spotter.
35:25 with mods at Nashville shores. Hot hot hot. Used 180 DL(all I have)
40lb DB’s strict SP instead of BP, which I did yesterday.
40lb DB’s squat cleans from ground.
Linda always works me, long way from my prime, but it still got me…
225lb dl
155lb bp
135lb (power clean)
26.29
295
195
155
Only have 2 bars so lots of loading and unloading
225Ibs Deadlift
135Ibs Bench Press
95Ibs Squat Cleans
db bench press 30lb dbs
hang clean 55lb
10,9,8...2,1
17:18
Modified for space & skillz:10,9,8...DL-85#, BP 25# DBs & med ball squat cleans 20# 11:16
Well done, BG!
Way to stay with the workout. Especially like the med ball cleans.
120kg DL
80kg Bench
60kg squat clean
255-165-135
Time: 26:21 Boy, did that hurt!!
Awesome job!
255/155/155
18:14
Beginner option 11:46
Glad to have three bars.🙏🏻
13:24
2x25 lb dumbbells
95 lb barbell for each
30-27-24-21-18-15-12-9-6-3
Deadlift
20-18-16-14-12-10-8-6-4-2
Floor Press
10-9-8-7-6-5-4-3-2-1
Squat Clean
BW: 192
Deads at 255 = 1.32x
Bench at 165 = .86x
Cleans at 135 = .70x
—- 23:18
-deadlifts
-bench press
-hang squat cleans
*35 lb DB’s for all exercises
13:14
Linda
10-9-8-7-6-5-4-3-2-1
Deadlift 175# (1.2x body weight)
Db bench press. 50’s. 0.7 body weight)
Db squat cleans 35’s. 0.5 body weight)
20:30
Round times
R1 | 02:47 |
R2 | 03:04 | +17 s
R3 | 02:47 | -17 s
R4 | 02:32 | -15 s
R5 | 02:20 | -12 s
R6 | 02:01 | -19 s
R7 | 01:47 | -14 s
R8 | 01:30 | -17 s
R9 | 01:01 | -29 s
R10 | 00:41 | -20 s
Ø 02:03
Hell yeah, BB!
Intermediate- scaled to power cleans
30:31
285# DL
170# BP
115# PC
That hurt 🥵
115# DL 10 10 10 5
55# DL 9 8 7 6 5 4
45# bench 10 9 8 7
55# bench 6 5
Double Push ups 8 6 4 2
55# S cleans 10-1
Did a hybrid
Lost my bench spot at the gym.
10.9,8,…,2,1
Deadlift 185
Bench press 135
Dumbbell squat clean 25s
51:10
140# DLs with dumbbells
120# bench press w dumbbells
100# squat cleans w dumbbells
10/9/8/7/6/5/4/3/2/1 eeps
Doing squat cleans with 2x50lb dumbbells would certainly slow me way down.
85 Kg 36:42
85 lb deadlift
40 lb bench press
30 lb squat clean (go up next time)
16:44
230
150
115
32:26
32:36
DL - 235lbs, DB Bench 50’s, SC - 95lbs
10-9-8-7-6-5-4-3-2-1
95-lb deadlift
75-lb bench
45-lb squat clean
27:22
Only 1 bar limited space had to improvise
10-9-8-7-6-5-4-3-2-1 - 90lb DL
20-18-16-14-12-10-8-6-4-2 - Push Ups/ Med Ball Clns
27:28
25kg deadlift
20kg bench press
15kg squat clean
12'06"
Only one bar in my garage
10-9-8-7-6-5-4-3-2-1
thrusters 135 lbs
bar facing burpees
20:57
110 kg deadlift
40 kg bench
40 kg squat clean
36/20/20
8 minutes
8-7-6-5-4-3-2-1
DL 40kg
DB Bench 30kg
DB Squat Cleans 20kg
Intermediate version
DL 100kg (220lbs)
Bench 60kg (135lbs)
Cleans 40kg (88lbs)
10-9-8-7-6-5-4-3-2-1reps
1 1/2- bodyweight DL 3:14
3/4 bodyweight squat cleans 6:17
🙀13:14/DL👽