The CrossFit workout Linda goes by another name in boxes up and down the country: the 'three bars of death'. That's because Linda is a devilish workout consisting of three moves: deadlifts, bench press and cleans.
It's a full-body, full-throttle session, resulting in strength gains and a true test of grit. The workout also happens to be MH Elite coach Tom Kemp's favourite go-to 15-minute session, and luckily (or perhaps unluckily) for us, he's shared his strongman edition. Keeping the pull, push, pull focus consistent, he's added a sandbag for a strongman inspired kick.
The workout is to be completed 'for time' so choose your rest periods wisely. Kemp's strongman Linda can also be adjusted to suit your abilities. 'The workout can be scaled to a bodyweight or 50% bodyweight deadlift, 50% bodyweight bench press and 1/3 of bodyweight for the clean,’ he says. ‘Ensure you can complete the rep scheme with good quality reps maintaining good form throughout.'
Grab a barbell and go get it.
The Workout
Deadlift (1.5 bodyweight) x 10-9-8-7-6-5-4-3-2-1 Reps
Hinge down with a flat back and grasp the bar with an overhand grip. With a straight back and braced core, pull your torso up and thrust your hips forward to stand up, keeping the bar as close to your body as possible. Reverse and repeat.
Bench Press (bodyweight) x 10-9-8-7-6-5-4-3-2-1 Reps
Lay flat on a bench, your knees bent, pushing your feet into the floors. Take the weight out of the rack, locking out your elbows. Lower the bar slowly until the bar touches your chest keep your elbows at 45 degree angle, pause here before explosively pressing back up.
Sandbag Cleans (0.5 bodyweight) x 10-9-8-7-6-5-4-3-2-1 Reps
Kemp recommends: 'Position the sandbag on its side, Straddle the bag and mould your hands around the bad cradling it side to the side, with straight arms, lats engaged and core tight. Deadlift the bag into your lap. Lock your arms and hug the bag tight to your chest. Explosively extend the hips and use the power to take it to your shoulder in one fast movement.'
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
