The Linda Workout
Rx’d
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight squat cleans
Intermediate
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ¼–bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight cleans
Beginner
8-7-6-5-4-3-2-1 reps for time of:
¾-bodyweight deadlifts
½-bodyweight bench presses
⅓-bodyweight cleans
What Is the Linda Workout?
Linda, aka “The Three Bars of Death,” was first programmed on CrossFit.com on July 5, 2003. It entails performing three barbell movements in the deadlift, bench press, and clean. The athlete performs 10 reps of each movement, followed by 9 reps of each movement, and continues in this fashion until they have completed 1 rep of each movement. The load for each movement is intended to be on the heavy side of moderate and is based on your current bodyweight. The deadlift is to be completed at 1 ½ times your bodyweight. While the clean is to be performed with a load equal to your bodyweight and the clean is to be performed with a load a ¾ times your bodyweight.
Faster times for this workout will be at approximately 10 minutes, while striving for completion in under 20 minutes is a great goal.
This workout challenges strength, power, speed, and strength endurance with moderate loads, cardio-respiratory endurance, stamina, and core stability. The descending rep scheme encourages a fast pace during the later stages of the workout.
About the Linda Workout
Linda is a task-priority workout. This means the amount of work the athlete completes is fixed, and athletes complete the workout as quickly as possible while maintaining sound movement mechanics and full range of motion.
With this type of workout, it’s important to note the time required for completion. When repeating this workout, the goal is to perform the workout faster or in a similar timeframe but with more challenging scales.
This workout can be scaled to meet the current capacity of any athlete.
FAQs
Linda is a workout known for being strikingly difficult to perform and maintain a steady pace throughout its duration. The creative art of this workout lies in the combination of movement functions, the percentage of bodyweight-based loading parameters, and the 10-to-1 descending rep scheme.
Many athletes will have a sticking point at one particular movement in this workout, typically the bench press or the clean. The redundancy of picking the barbell off the floor in the deadlift and cleans places a high demand on the trunk for stability and endurance.
This workout is easily scaled by reducing the load, reps, or altering the movements to an easier variation if needed.
The best strategy for this workout depends on an individual’s capacity. For those with a high degree of strength relative to their bodyweight and their work capacity, this workout can be attempted at a fast pace from the onset while trying to maintain that pace throughout the duration.
High-level athletes have demonstrated the capacity to complete all rounds of each movement with unbroken sets. However, that is not necessarily the intent of the workout for everyone. It is acceptable to have breaks throughout the workout as long as they are not prolonged and muscular failure is avoided.
The cleans may be best executed by performing small sets at a time or by performing quick singles. This has the potential benefit of reducing grip fatigue and taking out some of the stress on the posterior chain that is already taxed during the deadlift.
High-level athletes may complete this workout in under 10 minutes, while all athletes can set a goal for completion in under 10 minutes.
There are many options for those who struggle with these movements. The reps for each movement, the loading, and overall time duration can be altered to meet the athlete’s capacity level.
The following intermediate and beginner workouts are recommendations. Do not hesitate to deviate from these options to customize the workout to replicate the intended stimulus.
Intermediate Variation
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-body-weight deadlift
¾-body-weight bench press
½-body-weight clean
Beginner Variation
8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight deadlift
½-body-weight bench press
⅓-body-weight clean
The average time for this workout is around 15 minutes. To preserve the stimulus, it should not exceed roughly 20 minutes. Those with a high physical and psychological capacity can complete the workout in under 10 minutes.
- Beginner: 15-20 minutes
- Intermediate: 15-20 minutes
- Rx’d: 13-17 minutes as
- Elite: Under 10 minutes
Before starting this workout, complete a general warm-up that includes traditional aerobic activity, exercises to warm up the shoulders, and movements to prepare the lower body for the demands of the deadlift, bench press, and clean. Keep this section under 10-15 minutes in duration. For example:
2 rounds at a moderate pace of:
90 seconds on the air bike
10 ring rows
10 push-ups
10 light goblet squats
10 light kettlebell swings
10 sit-ups
5 reps each side of a spiderman with thoracic rotation
The specific warm-up will focus on the most technically demanding movement in the clean. The clean can also help prepare the athlete for the deadlift. For example:
Clean Skill
Step 1 – Dip-drive-shrugs, from the high hang position
Step 2 – High hang muscle clean
Step 3 – Front squat
Step 4 – Hang power clean (from mid-thigh) + front squat
Step 5 – Hang squat clean (from mid-thigh)
Step 6 – Squat clean
*Perform 3-7 reps at each movement.
Build-up
3-5 rounds of:
3 deadlifts
3 bench press
3 squat cleans
*The final build-up set should be at the intended workout weight.
Each movement has technical elements and pacing strategies to be mindful of. The primary focus on the deadlift is to keep a flat back position and bar tight to the body on each rep. Many athletes can execute this movement with unbroken sets; however, if bar speed is a struggle or mechanics deviate, break up the reps accordingly.
The primary focus of the bench press will be ensuring a proper strategy for pacing to avoid muscular failure. This may require a strategy of performing small sets with short breaks at the onset.
The clean is the most technically demanding movement of the three exercises. Ensure a proper set-up position on each rep, that the bar contacts approximately the mid-thigh position with long arms, that the hips fully extend on the drive phase, and that you pull under the bar into a sound front squat position. The movement is very demanding when performed for high reps. Small sets or even quick singles may be the best option for many athletes.
How to Train for Linda
There does not need to be a specialized training plan for Linda, as consistency with CrossFit workouts and sound lifestyle habits will lead to improvements in this workout. However, if you notice a significant weakness in any aspect of this workout, it can be targeted with additional training in your warm-ups and cool-downs. For example, if the bench press was a limiting factor, you can include a few sets of heavy bench presses, or other associated movements, once every one to two weeks.