I havent got any workbench adfs just the real 3.0 discs. So things did get messy and confusing.
I suppose I'll be able to download the adfs from somewhere
Well, if you've got the 3.0 floppy disks, why not make your own ADF's from them using something like ADF-Blitzer.............

You just click on 'Read' if you want to create an ADF in your hard drive from a floppy disk inserted into your floppy drive.
OR
Click on 'Write' if you want to unpack an ADF file from your hard drive onto a floppy disk.
I've never figured out what 'Quit' is for

