Leg Day Circuit


General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)


5×5 Air Squat with 3 Second Pause at bottom

2×10 Lunges @ bodyweight.  Slow and controlled

2×5 Stiff Leg Deadlift @ 12-16 kg Dumbbell or 20-25 lb dumbbell


5 Box Jumps on 12 inch box

10 Box Jumps on 20 inch box

10 box Jumps on 24 inch box

5 Box Jumps on 30-32 inch box

These jumps should be taken as singles or doubles.  Rest 60-90 seconds between singles or if you are doing doubles, rest between those sets.

*If you are not able to jump that high, just stick to the 12-20 inch box and double the jump number.


10 Back Squat @ 65-95 lb

10/10 Weighted Lunges@ 35-65 lb

10 Front Squat @ 65-95 lb

10 Romanian Deadlift @ 95-135 lb

10 Rounds

This should be done as fast as possible, without losing form.

Beginners should use the lower number, and advanced lifters should use the higher number.  Barbells are the best option for this workout, but if KB or Dumbbells are only available that is also ok, just switch the Back Squat to a Goblet Squat ranging from 35-65 lb KB or Dumbbell, for the lunges hold two KB or Dumbbells at your sides, for the Front Squat just rack hold KB or Dumbbells and for Romanian Deadlift you can use one heavy KB holding that with two hands or hold two Dumbbells.


Bike, Row or SkiErg

30 Seconds HARD

30 Seconds Recvoery

10 Rounds


Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)