The workout
| Reps | Movement |
|---|---|
| 10-9-8-7-6-5-4-3-2-1 | Deadlift |
| 10-9-8-7-6-5-4-3-2-1 | Bench Press |
| 10-9-8-7-6-5-4-3-2-1 | Clean |
How Linda works
Linda uses a 10-9-8-7-6-5-4-3-2-1 rep scheme: you do 10 reps of each movement, then 9, then 8, then 7, then 6, then 5, then 4, then 3, then 2, then 1. The clock stops after the last rep. Your score is your time.
Linda is one of the Girls. The Girls are the best-known benchmark workouts in functional fitness and come from CrossFit® training. Short, with just a few movements, and built so you can repeat them every few months and read your progress straight off the clock.
What's a good Linda time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 17:00 | up to 18:40 |
| Advanced | up to 23:00 | up to 25:20 |
| Intermediate | up to 30:00 | up to 33:00 |
| Beginner | up to 40:00 | up to 44:00 |
| Novice | over 40:00 | over 44:00 |
Tips for Linda
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale Linda
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Bench Press: Dumbbell bench press; Push-up
- Clean: Power Clean plus Front Squat; Hang Squat Clean