Workout Description

Why This Workout Is Hard

A high-volume, bodyweight-only workout that targets the legs with a relentless combination of standard and plyometric squatting and lunging. The difficulty comes from the extreme muscular endurance demand placed on the lower body, leading to significant fatigue.

Benchmark Times for Super Legs

• Elite: <10:00
• Advanced: 11:00-12:00
• Intermediate: 14:00-16:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): An extreme test of lower body muscular stamina, with 350 total reps of squats and lunges, combining standard and plyometric variations to maximize fatigue.
• Power (8/10): Over 40% of the repetitions are plyometric (Split Squat Jumps, Squat Jumps), making this a significant test of lower body explosive power endurance.
• Endurance (6/10): The high-rep, continuous nature creates a significant metabolic demand, but it's primarily localized to the lower body, making it a moderate cardiovascular test overall.
• Speed (5/10): A quick cycle time is beneficial, but the primary limiter will be muscular fatigue in the legs, which will govern the sustainable pace.
• Flexibility (4/10): Requires good mobility to achieve full depth in 200 total squats/squat jumps and 150 lunges/split squat jumps.
• Strength (1/10): This workout does not involve external load; it tests relative bodyweight strength endurance, not maximal strength.

Modality Profile

This is a pure gymnastics workout. All four movements are bodyweight exercises focused on lower body strength, power, and endurance, falling entirely under the gymnastics modality.

Similar Workouts to Super Legs

If you enjoy Super Legs, you might also like these similar CrossFit WODs:

• Icarus (87% similar) - For Time 100 Double-Unders 30 Toes-to-Bars 100 Double-Unders 40 Pull-Ups 100 Double-Unders 50 Burpee...
• G.I. Jane (85% similar) - For Time 100 Burpee Pull-Ups...
• Pukie Brewster (83% similar) - For Time 150 Burpees...
• AGOQ 21.3 (83% similar) - For Time 75 Cleans (135/95 lb) 300 Double-Unders Time Cap: 15 minutes...
• Open 19.4 (83% similar) - For Time (12 min cap) Part 1: 3 rounds of: 10 snatches (95/65 lb) 12 bar-facing burpees Then, rest 3...
• Open 22.1 (82% similar) - AMRAP in 15 minutes 3 Wall Walks 12 Dumbbell Snatches (50/35 lb) 15 Box Jump Overs...
• It’s a Trap! (82% similar) - For Time 100 Burpees 200 meter Run to start then again every 2 minutes...
• Open 14.5 (81% similar) - 21-18-15-12-9-6-3 Reps, For Time Thrusters (95/65 lb) Bar Facing Burpees...

These WODs similar to Super Legs share comparable training demands, time domains, and movement patterns.