Athletes training with a barbell and rower in a functional fitness gym
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Benchmark training

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."

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The prescription

Know the standard.

Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.

  • 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)

Men · Rx

Based on bodyweight ratios

Women · Rx

Based on bodyweight ratios

Time cap

30:00

Workout format

for time

Workout context

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.

Progression path

Build the base. Scale with purpose. Improve your time.

The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.

beginner

Build the base

Learn the movement standard, choose an honest starting point, and keep the work repeatable.

Scale ALL weights significantly. This workout is extremely demanding.

PacingBreak all sets after round of 6

MovementDeadlift: Full lockout

ScalingDeadlift: 1x BW

Coach noteThis is a long grind

intermediate

Scale with purpose

Preserve the intended effort while building capacity, consistency, and better pacing.

Maintain steady pace. The middle rounds (6-4) are where you make up time.

PacingRounds 10-7: Break as needed

MovementEfficient transitions between bars

ScalingUse Rx ratios if possible

Coach noteChalk between every movement

advanced

Improve your time

Use a sharper execution plan once the movement quality and capacity are already in place.

Sub-15:00 requires unbroken sets and minimal rest. This is a test of strength endurance.

PacingUnbroken rounds when possible

MovementTNG deadlifts

ScalingRx ratios or go heavier

Coach noteThis is called 3 Bars of Death for a reason

Athlete practicing a controlled scaled pulling movement with gymnastic rings

Scaling is skill building

Use the version that helps you come back stronger.

A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.

Explore scaling strategies

Execution notes

General tips for Linda.

1

Set up all 3 bars before starting

2

Grip will be the limiting factor

3

Expect extreme shoulder fatigue

Recommended gear

Weightlifting beltWrist wrapsKnee sleevesChalkBench press setup

Keep building

Use every benchmark to learn, then come back better.

Build the right base first. Your time becomes more meaningful when the movement and plan hold up.

Fran Grace Cindy Helen All Girl WODs