Linda
10-to-1 Deadlift, Bench Press & Clean Ladder
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The workout (Rx)
10-9-8-7-6-5-4-3-2-1 reps for time of
- Deadlifts at 1.5× bodyweight
- Bench presses at bodyweight
- Squat cleans at 0.75× bodyweight
| Rx load | Men | Women |
|---|---|---|
| Deadlift | 1.5× bodyweight | 1.5× bodyweight |
| Bench press | Bodyweight | Bodyweight |
| Squat clean | 0.75× bodyweight | 0.75× bodyweight |
Log your Linda time
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Scaling Linda
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts at 1.25× bodyweight Bench presses at 0.75× bodyweight Cleans at 0.5× bodyweight
Beginner
8-7-6-5-4-3-2-1 reps for time of: Deadlifts at 0.75× bodyweight Bench presses at 0.5× bodyweight Cleans with an empty barbell or light dumbbells
Linda times by level
| Level | Typical time |
|---|---|
| Beginner | Over 25:00 |
| Intermediate | 17:00–25:00 |
| Advanced | 12:00–17:00 |
| Elite | Under 12:00 |
Approximate Rx times from community results. Loads scale with bodyweight, so times vary widely between athletes.
About Linda
Linda is one of the "Girls" benchmark workouts and is often called "Three Bars of Death": three barbells, each loaded as a fraction of your bodyweight, worked down a ladder from 10 reps to 1.
That adds up to 55 reps of each lift. Because the loads are tied to bodyweight, Linda is one of the few benchmarks that is equally heavy for everyone, and it tests strength and grip far more than conditioning.
Tips for Linda
- Set up all three bars before you start and keep them close together. Every step between stations is wasted time.
- Bench press needs a spotter or safety arms. Don't attempt bodyweight reps to failure alone.
- Break the 10s and 9s into small sets from the start. The heavy deadlift will drain your grip for the cleans.
- The ladder gets easier as it goes. Stay patient in the first three rounds and move faster once you're under 5 reps.
Linda questions
What is the Linda workout?
Linda is 10, 9, 8 and so on down to 1 rep of deadlifts at 1.5 times bodyweight, bench presses at bodyweight, and squat cleans at 0.75 times bodyweight, for time. It's 55 reps of each lift.
Why is Linda called Three Bars of Death?
Because it uses three loaded barbells, all heavy relative to bodyweight, and you cycle between them for 30 rounds. The nickname is common in gyms and online.
What is a good Linda time?
Under 17 minutes at Rx is a strong time and under about 12 minutes is elite. Many people scale the loads, and with Rx weights a first attempt often takes 25 minutes or more.
How do I scale Linda?
Lower each load: for example 1.25× bodyweight deadlifts, 0.75× bench presses and 0.5× cleans. A beginner version starts at 8 reps and uses light loads.
Who's fastest at Linda?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.