The world of CrossFit® is known for its intensity and constant challenge. Between The most emblematic and stimulating WODs, the “Linda” girl wod stands out as a proof of force, resistance and strategy.
This article explores this wod benchmarks. providing strategic advice and scaling options to make it accessible to all fitness levels.
Index
What is the WOD Linda benchmark
the “Linda” wod, Also known as "The 3 Bars of Death”, is a girl WOD that combines three fundamental exercises with a decreasing repetition scheme:
- deadlift: 1½ of body weight
- Bench Press: body weight
- Clean: ¾ of body weight
The workout follows a repetition scheme 10-9-8-7-6-5-4-3-2-1, performed in time. Athletes will use three separate barbells for each movement and must complete the circuit in the specified order.
Benefits of Running the Linda Benchmark WOD
Running the WOD benchmark “Linda” brings numerous benefits for both experienced CrossFit® athletes and beginners.
First of all, “Linda” provides a comprehensive assessment of muscle strength and endurance. Through the combination of deadlift, bench press and clean, This workout challenges major muscle groups, promoting muscle growth and improving overall strength.
Furthermore, the decreasing structure of the WOD, with a high volume of repetitions, helps develop muscular endurance and capacity recovery.
Athletes learn to manage fatigue and maintain technique even under stress, a crucial skill in any sport and in everyday life.
The “Linda” wod is also a great tool for tracking personal progress. Being a benchmark WOD, athletes can perform it periodically for measure improvements in completion time and ability to handle heavier loads. This motivational aspect is fundamental to maintaining commitment and passion in training.
From a mental point of view, “Linda” requires strong concentration and determination. The challenge of completing such an intense workout, especially in the final stages where tiredness is felt more, helps develop mental resilience, a quality that transcends the context of training and applies to multiple aspects of life.
Linda wod video
Reference Time
- Beginner: 28 32-minute
- Intermediate: 19 25-minute
- Advanced: 14 17-minute
- Elite: less than 13 minutes
Strategy and Advice
La biggest challenge in “Linda” is often the bench press. It is advisable to always have a coach nearby to ensure safety during execution. The goal is maintain a constant pace, managing the intensity so as not to burn out in the first sets.
Intended Stimulus
“Linda” aims to test strength and endurance with moderately heavy loads, but not maximums. It is important to scale the load and/or volume for complete the WOD in approximately 30 minutes or less.
Avoid over-climbing, turning “Linda” from a tough challenge to a less demanding workout.
Scaling
To make “Linda” accessible to different fitness levels, the loads can be reduced and/or some of the first sets can be eliminated. Here are some options:
- Intermediate: Deadlift at 1¼ body weight, Bench Press at ¾ body weight, Clean at ½ body weight
- Beginner: 8-7-6-5-4-3-2-1 reps with Deadlift at ¾ body weight, Bench Press at ½ body weight, Clean at ⅓ body weight
To conclude ...
As you can see, the “Linda” wod is an excellent test of athletic ability in terms of strength and endurance. With proper strategy and appropriate scaling, this benchmark WOD can be a rewarding experience and a milestone in every CrossFit® athlete's fitness journey.