This all legs conditioning workout is a CrossFit-style workout featuring running, jumping lunges, step-ups, burpees, air squats and deadlifts. This workout challenges your cardiovascular conditioning but also builds lower body strength and endurance.

Workout Details

The concept of this workout is simple, start with first 800 m run then work through the rest of the movements before finishing with another 800 m run at the end. It’s just one big set, performed “for time” or, as fast as possible, with good form, of course.

All you’ll need is a barbell for the deadlifts and a place to run.

Perform the following for time:

  1. 800 m Run
  2. 100 Jumping Lunges
  3. 50 Barbell Deadlifts
  4. 100 Step Ups
  5. 50 Burpees
  6. 100 Air Squats
  7. 800 m Run

Weight Suggestions

I would suggest using the following weight for this workout:

  • Deadlifts – 185-225 lbs for men, 125-155 lbs for women

This is a suggestion only and should be scaled appropriately to your level of fitness. If you’re not used to this kind of volume (performing 50-100 reps at once), go light.

Workout Scaling

To make it easier:

  • Reduce the runs to 400 m if needed.
  • Cut the reps in half.
  • Jumping lunges can be scaled to reverse lunges.

To make it harder:

  • Make the jumping lunges explosive and as high as possible.
  • Add weight to the step-ups and air squats by holding a kettlebell or dumbbell.

Workout tips

  • Keep a steady pace on the runs. Aim for a pace that’s slightly uncomfortable but you can maintain through the whole 800 m.
  • Try to get the lunges done in sets of 10-20 with minimal rest.
  • Perform the deadlifts in 5 quick sets of 10.
  • You should be able to do the step-ups unbroken. Alternate legs whenever you want until you reach 100 total reps.
  • The burpees should be performed at a steady pace with no stopping.
  • The air squats should be able to be completed more or less unbroken. Pick and pace and keep moving.

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Workout description for a CrossFit-style conditioning workout.