Linda (3 Bars of Death)
10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.5x BW), bench press (BW), and clean (0.75x BW). Known as "3 Bars of Death."
The Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (1.5x bodyweight)
Bench Press (bodyweight)
Clean (0.75x bodyweight)
Rx Standards:
Men: Based on bodyweight ratios
Women: Based on bodyweight ratios
Time Cap:
30:00
Equipment Needed
- 3 Barbells
- Bench
- Plates
Time Standards
History of Linda
Linda, also known as "3 Bars of Death," is one of the most grueling Girl WODs. Named in the CrossFit tradition, it tests absolute strength, strength endurance, and mental toughness across three major barbell lifts.
Complete Strategy Guide
Linda destroys grip and shoulders. Strategic rest and pacing are critical. Most fail by going too hard on the round of 10.
Beginner Strategy
Scale ALL weights significantly. This workout is extremely demanding.
Pacing
- • Break all sets after round of 6
- • Rest generously
- • Complete all movements with good form
Movement Tips
- • Deadlift: Full lockout
- • Bench: Touch chest
- • Clean: Full front squat
Scaling Options
- • Deadlift: 1x BW
- • Bench: 0.65x BW
- • Clean: 0.5x BW
- • Reduce to 5-4-3-2-1 rep scheme
Pro Tips
- • This is a long grind
- • Shoulders will burn
- • Set up 3 bars beforehand
Intermediate Strategy
Maintain steady pace. The middle rounds (6-4) are where you make up time.
Pacing
- • Rounds 10-7: Break as needed
- • Rounds 6-4: Push pace
- • Rounds 3-1: Sprint
Movement Tips
- • Efficient transitions between bars
- • Touch-and-go deadlifts
- • Fast benching
Scaling Options
- • Use Rx ratios if possible
- • Scale bench if shoulder endurance lacking
Pro Tips
- • Chalk between every movement
- • Bench grip fails fast
- • The round of 5 is hardest mentally
Advanced Strategy
Sub-15:00 requires unbroken sets and minimal rest. This is a test of strength endurance.
Pacing
- • Unbroken rounds when possible
- • Quick transitions (under 10 seconds)
- • Push through rounds 6-3
Movement Tips
- • TNG deadlifts
- • Fast bench lockouts
- • Cycling cleans
Scaling Options
- • Rx ratios or go heavier
Pro Tips
- • This is called 3 Bars of Death for a reason
- • Sub-12:00 is elite
- • Expect DOMS for days
General Tips for Linda
Set up all 3 bars before starting
Grip will be the limiting factor
Expect extreme shoulder fatigue
Recommended Gear
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