10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.5 BW), bench press (BW), clean (0.75 BW)
What is the Linda WOD?
The Linda WOD, also known as ‘3 Bars of Death’, is one of the original CrossFit Girl WODs. For time athletes must perform 10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.5 body weight), bench press (body weight) and clean (0.75 body weight). Linda is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
The workout is also known as ‘3 bars of death’ because it requires athletes to alternate between three different bar movements: deadlifts which work multiple muscle groups, bench presses that focus more on the upper body and cleans that present a technical challenge along with the physical effort required to perform the movement.
Squat cleans or power cleans are allowed. Scale options for each movement typically involves reducing the weight, however if you are uncomfortable with any of the movements your coach will be able to suggest an alternative based on your current level of experience.
Tips for the Linda WOD
- Ensure your technique is strong. These movements require good form to prevent the risk of injury.
- Understand your limits. If the weight is impacting your technique scale down to something that is still challenging but within your limits.
- Break up the early rounds if required.