Workout Description

Why This Workout Is Medium

Simple movements but high lower-body volume (350 total reps) with repeated jumping elements drive muscular fatigue and breathing. Skill is basic and there’s no external load, but five rounds compress rest and challenge pacing. Most intermediate athletes finish in 14–18 minutes; beginners may need closer to the cap, and elites can push near 12 minutes.

Benchmark Times for Super Legs

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:30
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep lower-body accumulation taxes local muscular endurance in quads and glutes. The jumping elements especially compound fatigue as rounds progress.
• Power (6/10): Repeated squat and lunge jumps demand explosive hip and knee extension. Output tapers if athletes overpace early or lose mechanics under fatigue.
• Endurance (6/10): Sustained heart rate from continuous sets and minimal transitions. No monostructural element, but breathing is consistently elevated across all five rounds if pacing is steady.
• Speed (5/10): Fast cycling is possible on air squats and lunges, but pacing must respect accumulating burn from the plyometrics to maintain consistent round times.
• Flexibility (4/10): Standard squat and lunge ranges require adequate hip, knee, and ankle mobility, but nothing extreme beyond sound positions and balance.
• Strength (2/10): No external load and no maximal efforts. Strength demands are limited to bodyweight control through full range of motion.

Movements

• Lunge
• Air Squat
• Squat Jump
• Split Squat Jump

Scaling Options

Scale to: 4 rounds instead of 5 • Replace Jumping Lunges with Reverse Lunges • Swap Squat Jumps for Air Squats or Squat to Calf Raise

Scaling Explanation

These options reduce impact and volume while preserving the squat/lunge pattern and sustained effort, matching intended stimulus without excessive fatigue or technique breakdown.

Intended Stimulus

Expect a steady burn in the quads and glutes with controlled breathing. Aim for unbroken sets on squats and lunges, then manage the jump variations to avoid redlining. Effort should feel like a sustained push—focused on clean mechanics and short transitions—rather than an all-out sprint.

Coach Insight

Pace the first two rounds slightly conservative. Keep transitions under five seconds and breathe through reps. The key: Relax your upper body and find a smooth rhythm on jumping lunges—short, consistent sets beat ugly, long sets. Avoid collapsing depth on squats or landing with a narrow stance. Quality mechanics keep you fast.

Benchmark Notes

Times represent a range from finishing near a 24:00 cap (L1) to a fast 12:00 finish (L9). Intermediates should expect 15–17 minutes if transitions stay tight and jumping mechanics hold. Faster athletes sustain unbroken sets with short shakes between movements without redlining early.

Modality Profile

All movements are bodyweight gymnastics with no monostructural cardio or external loading. The entire session focuses on squatting and lunging patterns, blending strict reps and plyometric variations to develop lower-body stamina, coordination, and power without added equipment.

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

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