Linda workout
10-to-1 Deadlift, Bench Press, Clean
Linda is a descending ladder from 10 reps down to 1 of three lifts, with every load set as a fraction or multiple of your body weight. That is 55 reps of each lift, which makes it one of the heaviest classic benchmarks. It needs a smooth setup between three barbells (or fast plate changes), so plan your space before you start.
The workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
- Deadlift (1.5 x body weight)
- Bench press (body weight)
- Clean (0.75 x body weight)
Time cap: 30 min
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Rx loads
Time cap
Most gyms cap Linda at about 30 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Use percentages of your one-rep max instead of body weight.
- Start the ladder at 7 or 5 for a shorter session.
- Dumbbell bench press if no spotter or bench station is free.
Strategy tips
- Set up three bars side by side if your gym allows it; plate changes add minutes.
- Use a spotter or safety arms for the bench press: you will be tired.
- The early rounds are the heavy ones, so stay patient until about round 6.
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