I know there quite a few crossfit haters in here, but the “linda” workout is pretty hardcore.
It is 2x bodyweight deadlift, 1.5 bodyweight bench, 0.75x bodyweight full squat clean, each for 10 reps, then 9 reps, then 8…all the way to 1 final rep each.
I tried it and it took me almost 40 minutes to complete the first time, a few minutes faster the second time, third time a bit faster. People look at me like I’m some crazy asshole for using 3 bars at once and my friends tell me this is totally counter productive to gaining muscle, but I’m addicted to it!
Linda
(aka “3 bars of death”)
Dead lift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
I’ve done it, but not with the correct weight, yet. She is a real bitch, even scaling the weights. My goal is to complete this as written before my 52nd birthday in July at a body weight of 200 lbs. I’m almost there except for the deads, just got 300 lbs for a single last week.
PS- You can break the sets up into smaller mini-sets so long as you complete the required reps before moving on to the next exercise.
The Linda bill posted is much easier than what the OP posted. For me the only hard part on the second one is the clean, that would get me winded. On the first one 10 reps at 1.5 bw bench would be tough and would require a lot of recovery.
Workouts like Linda, Fran, Helen (basically all the ones with names), as well as the Crossfit Total (work up to 1RM squat, military press, and deadlift) are considered benchmark workouts by which to gauge progress. They appear every so often and provide a means by which to judge performance increases.
While I think that there is definitely a random element to it, there’s a lot more structure than most people here give them credit for. They tend to work in cycles that emphasize either strength, power, or metabolic conditioning, so there might be 2 strength days and 1 metcon day for a while, then 2 metcon and an olympic lift variation for a while, and so on. People who decry it as “too random” should take a look at the sometimes very impressive progress many people have made, even in supposedly opposing areas of the fitness spectrum.
Linda
(aka “3 bars of death”)
Dead lift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
I’ve done it, but not with the correct weight, yet. She is a real bitch, even scaling the weights. My goal is to complete this as written before my 52nd birthday in July at a body weight of 200 lbs. I’m almost there except for the deads, just got 300 lbs for a single last week.
PS- You can break the sets up into smaller mini-sets so long as you complete the required reps before moving on to the next exercise.[/quote]
That is quite a bit easier than the original one posted!
I don’t like high rep deadlifting so I would not do it that way. I think I would also break the cleans up into smaller sets.
Hey, I mistakenly posted the body weight factors wrong. Bill’s post is correct! If I attempted what I posted, it would probably take me about a week to complete.
I feel the cleans are the hardest part. I can only do them in sets of 2 or 3. The deadlift gets pretty easy, but I find I have to rack the bar and rest with the bench once and awhile.