How do I calculate the weights?

For a 200 lb athlete: Deadlift = 300 lb (1.5x), Bench = 200 lb (1x), Cleans = 150 lb (0.75x)

Do I need three barbells?

Ideally yes, for quick transitions. You can use one barbell but changing weights will add significant time.

Power clean or squat clean?

Your choice. Most athletes power clean since the weight is moderate.

Can I use bumper plates for bench press?

Yes, this is common. Set up a bench between two stacks of plates if you don't have a rack.

Linda

For Time

Also known as '3 Bars of Death.' A classic Girl workout using relative bodyweight loads across three fundamental barbell movements.

The CrossFit Girls Benchmark Barbell Triplet Advanced Olympic Lifting

The Workout

10-9-8-7-6-5-4-3-2-1 reps for time

1Deadlifts (1.5x bodyweight)
2Bench Press (bodyweight)
3Cleans (0.75x bodyweight)

Time Cap: 45 minutes

Equipment Needed

Barbell (3)BenchWeight plates

Target Time

Beginner

35-45 minutes

Intermediate

25-35 minutes

Advanced

15-25 minutes

Strategy & Tips

Also known as '3 Bars of Death,' Linda uses relative loading based on bodyweight. Three barbells are set up and you cycle through descending reps of each lift.

Set up three barbells before starting
Deadlifts are heavy - singles are fine in early rounds
Bench press will be the limiter for many - break as needed
Cleans can be touch-and-go in higher rep rounds
Transition quickly between bars

Pacing

The descending rep scheme provides built-in relief. Push hard on the early rounds while fresh, then maintain effort as reps decrease.

Scaling Options

Scaled

Deadlifts (bodyweight)
Bench Press (0.5x bodyweight)
Cleans (0.5x bodyweight)

RX+

Deadlifts (2x bodyweight)
Bench Press (1.25x bodyweight)
Cleans (bodyweight)

Benchmark Times

Elite

sub 15:00

Advanced

15:00-25:00

Intermediate

25:00-35:00

Beginner

35:00-45:00

Workout Variations

Light Linda

Same rep scheme with lighter percentages (1.25x/0.75x/0.5x bodyweight)

Lynda

Same workout but 5-4-3-2-1 rep scheme

Linda's Sister

10-9-8-7-6-5-4-3-2-1 with front squat, strict press, and deadlift

Related Workouts

CrossFit Total

Rounds

Best of 3 attempts per lift

Back Squat (1 rep max) • Shoulder Press (1 rep max) • Deadlift (1 rep max)

Rounds

5 rounds for time

12 Deadlifts (155/105 lb) • 9 Hang Power Cleans (155/105 lb) • 6 Push Jerks (155/105 lb)

Bear Complex

Rounds

5 rounds, 7 sequences per round

Power Clean • Front Squat • Push Press • Back Squat • Push Press (from behind the neck)

Frequently Asked Questions