23 CrossFit Leg Workouts That Are Just Brutal (2022)

(Last Updated On: September 2, 2022)

Maybe you want to shock your legs to stimulate new growth, or you are just looking for a challenge.

Either way, these brutal CrossFit leg workouts will give you some of the most demanding leg training you’ve ever done.

Legs often get left behind in many people’s workouts, while we all focus on the upper body and core strength. But if we want to see strong and ripped legs, they need just as much attention and care as every other muscle group.

Don’t worry; these workouts are still brutal, but they will work your legs in a way that you never have before.

Let’s get to it.

23 CrossFit Leg Workouts That Are Just Brutal (1)

#1 Canine Rex

For Time

  • 7 Rounds of:
  • 500 meter Run
  • 14 Air Squats
  • 14 Lunges (per leg)
  • 14 Sit-Ups
  • 14 Squat Jumps

Directly into:

  • 25 Burpees
  • 1 mile Run

Squats, running , and lunges. This should leave your legs a bit shaky.

This WOD is dedicated to canine officer Rex with the Michigan State Police, who was killed when a drunk driver hit their patrol vehicle.



#2 Manion

7 Rounds For Time

  • 400 meter Run
  • 29 Back Squats (135/95 lb)

This workout is pretty straightforward. That doesn’t mean it’s easy, though. Scale back as needed.

(Video) Functional Leg Workout From Hell

This WOD is dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, killed by sniper fire while fighting against an ambush in the Anbar Province, Iraq.

Related: 21 Upper Body CrossFit Workouts That Build Muscle Mass

#3 Super Legs

5 Rounds for Time

  • 20 Air Squats
  • 20 Alternating Lunges
  • 20 Alternating Split Squat Jumps
  • 10 Squat Jumps

The name says it all, nothing but straight leg exercises.

#4 Jumping Jack Flash

For Time:

  • 50 Air Squats
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R=1)
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R=1)
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Air Squats
  • 50 Jumping Jacks

This workout will have you doing more jumping jacks than you did in all of elementary school.



#5 November Rain

For time_

  • 100 Jumping Jacks
  • 4o Lunges
  • 40 Jump Squats
  • 100 High Knees
  • 40 Butt Kickers
  • 20 Side Lunges
  • 100 Bicycle Crunches
  • Run for 1.5 miles

This workout is almost as good as the Guns & Roses song with the same name.

#6 Jenny

20-minute AMRAP

  • 45-lb. overhead squats, 20 reps
  • 45-lb. back squats, 20 reps
  • 400-meter run

#7 Buzzkill

For Time

  • 30 Hang Power Clean
  • 25 Box Jumps High
  • 20 Deadlift
  • 15 Squat Clean
  • 10 Pull Ups
  • 5 Front Squat

Use a weight that is about 50% of your max.

#8 Fat Amy

For Time

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)
  • 10 Burpees
  • 10 meter Bear Crawl
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

I’m not sure who the Amy is that this WOD is named after, but if she does this workout on the regular, she probably isn’t fat anymore, and I bet her legs look great.

#9 Barbell Barbarian

EMOM for 10 minutes, do:

1 Deadlift
1 Hang Clean
1 Front Squat

Use 60% of your one-rep maximum for each exercise.

(Video) "HOTEL HELL" - Dumbbell CrossFit WOD (13:44 Rx)

This workout will crush your legs and the rest of your body as well.

#10 Suarkraut Balls

10 Minute AMRAP – As Many Reps as Possible in 10 Minutes

  • 25 Mountain Climbers
  • 5 Squat Cleans (40 / 60 kg)
  • 10 Wall Balls

This workout is only 10 minutes buy it will blast the hell out of your legs.



#11 Brian McAleese

For time

  • 75 Thrusters (95/65 lb)
  • At the top of each minute perform:
  • 20 Double-Unders

This workout is easily one of the most difficult on the list, no shame in scaling back if you need to with this bad boy. Also, If you can’t do double unders, just do 50 regular rope jumps.

This is a Hero WOD done to honor Brian McAleesewho worked for FDNY, who was killed on September 11, 2001.

23 CrossFit Leg Workouts That Are Just Brutal (2)

#12 Mark Whitford

4 Rounds for Time

  • 15 Dumbbell Thrusters (2×40/20 lb)
  • 50-meter Dumbbell Overhead Walking Lunges (2×40/20 lb)

This is another brutal leg workout that you might have trouble finishing, scale back as needed if you can’t finish it as listed.

This WOD is dedicated to Mark Whitford, FDNY, Engine 23, who was killed on September 11, 2001, at the World Trade Center.

#13 Gregg Atlas

For Time

  • 10,000 lb Cumulative Back Squats
  • 20 Burpees each time you rack the bar

This workout is more for advanced CrossFitters. Choose any weight to squat, then figure out how many reps you need to do to get to 10,000 and that’s your goal. You can change the weight as you go if needed. Any time you rack the weight to rest or to change the weight you have to do 20 burpees.

This Hero WOD is done to honor Gregg Atlas, FDNY (New York, NY), Engine 10, who was killed on September 11, 2001.

#14 Stephen Harrell

7 Rounds for Time

  • 5 Overhead Squats (95/65 lb)
  • Max Thrusters (95/65 lb)
  • 2-minute Rest

This Hero WOD is dedicated to Stephen Harrell, FDNY, killed in the World Trade Center attack on September 11, 2001.

Scale back on the weight if you need to for this one if needed.

(Video) Bodyweight Home Leg Workout | 30 Days of Leg Day At Home Without Equipment Day 23

#15 Stephen Belson

For Time

  • 20 Box Jumps (30/24 in)
  • 5 Squat Cleans (155/105 lb)
  • 30 Box Jumps (30/24 in)
  • 5 Squat Cleans (155/105 lb)
  • 40 Box Jumps (20 in)
  • 5 Squat Cleans (155/105 lb)

This Hero WOD is done to honor Stephen Belson, FDNY, Ladder 24, who was killed on September 11, 2001.



#16 Fools Mile

For Time

  • 20 Burpees
  • 40 Lunges
  • 400 meter Run
  • 20 Burpees
  • 40 Lunges
  • 400 meter Run
  • 20 Burpees
  • 40 Lunges
  • 400 meter Run
  • 20 Burpees
  • 40 Lunges
  • 400 meter Run
  • 20 Burpees
  • 40 Lunges

With this many lunges, you will have some seriously sore glutes for the next few days.

#17 Combs

For Time

  • 60 Air Squats
  • 400 meter Run
  • 40 Air Squats
  • 800 meter Run
  • 20 Air Squats
  • 1,600 meter Run
  • Time Cap: 35 minutes

This workout is some serious cardio

#18 Top Gun

  • 20 Thrusters (135/95 lb)
  • 20 Sumo Deadlift High-Pulls (135/95 lb)
  • 20 Push Jerks (135/95 lb)
  • 20 Overhead Squats (135/95 lb)
  • 20 Front Squats (135/95 lb)

Perform 4 Burpees to start, and every minute on the minute.

This workout is no joke. It’s probably the most challenging workout on the list. Scale back as needed. No shame in scaling this beast.

Hard to believe a workout this tough isn’t a Hero WOD.

23 CrossFit Leg Workouts That Are Just Brutal (3)

#19 William Krukowski

AMRAP in 10 minutes

  • 5 Back Squats (225/155 lb)
  • 10 Box Jumps (24/20 in)
  • 15 Broomstick Overhead Squats
  • 20 Walking Lunges (2-count)

You can use a piece of PVC pipe or something similar if you don’t have a broomstick.

For the walking lunges, 2-count means 1 right lunge + 1 left lunge = 1 repetition. 40 total.

This one moves pretty fast and is only 10 minutes long, but your legs should be like rubber by the end.

This workout is done to honor William Krukowski, FDNY, Ladder 21, killed on September 11, 2001, in the Twin Towers.

#20 Fast and Heavy

For time

(Video) Brutal HIIT Ladder Workout - 20 Minute HIIT Workout at Home

  • 21 Dumbbell Thrusters
  • 400 meter Run
  • 18 Dumbbell Thrusters
  • 400 meter Run
  • 15 Dumbbell Thrusters
  • 400 meter Run

For this workout, choose dumbbells that are heavy but that you can move fast. Thus the name of the workout.



#21 The Man in the Red Bandana

AMRAP – 19 minutes

  • 5 Thrusters (135/95 lb)
  • 17 Front Rack Lunges (135/95 lb)
  • 77 Double-Unders
  • 200.1 meter Plate Carry (45/25 lb)

If you can’t do double unders just do 154 singles instead.

This workout is done to honor Welles Crowther. who lost his life in the terrorist attacks on 9/11.

He was an equities trader and volunteer firefighter who saved 18 lives in the Twin Towers. He wore a red bandana around his nose and mouth to protect him from the smoke.

#22 Stephen Harrell

7 Rounds for Time

  • 5 Overhead Squats (95/65 lb)
  • Max Thrusters (95/65 lb)
  • 2-minute Rest

This Hero WOD is dedicated to Stephen Harrell, FDNY who was killed in the World Trade Center attack on 9/11.

If you want to blast your legs and shoulders, this workout is for you.

#23 Turkey Day Massacre

For Time

  • 10 Overhead Squats (95/65 lb)
  • 20 Thrusters (95/65 lb)
  • 30 Wall Ball Shots (20/14 lb)
  • 40 Ring Dips
  • 50 Double-Unders
  • 50 Pull-Ups
  • 40 Power Cleans (95/65 lb)
  • 30 Kettlebell Swings (53/35 lb)
  • 20 Push Jerks (95/65 lb)
  • 10 Back Squats (95/65 lb)
  • 400 meter Run with the Barbell (95/65 lb)

If you can’t do double unders perform 100 singles.

This Thanksgiving WOD should crush your legs and the rest of your body.

Wrap Up

Now you have plenty of workouts to blast your legs and give you something different to do on leg day.

Scale back on any of these if you need to. Let me know if I missed any good leg workouts in the comment section below.

23 CrossFit Leg Workouts That Are Just Brutal (4)

(Video) CrossFit Games Athlete Tries Pro Bodybuilder Leg Workout

This post was made by the staff of TheAthleticBuild.com, home of the athletic body. Please follow us on social media at the links below.

FAQs

What is the most intense leg workout? ›

The barbell back squat is hands down the most effective leg exercise you can do for building lower-body size and strength. It also allows you to use very heavy weights, which is best for producing high levels of tension in your muscle fibers (which is ideal for growth).

Why do most people skip leg day? ›

Leg day is hard

This means leg workouts really get your heart-rate up and cause more work on your body than traditional upper-body workouts. For this reason, many people shy away from working their legs out and stick to exercises, especially upper body movements that they're more comfortable with.

How do you get insane leg muscles? ›

But follow these guidelines, and I promise that your legs and body will change.
  1. Squat every day. ...
  2. Get great at goblet squats. ...
  3. Build up strength with Bulgarians. ...
  4. Finish with 10 minutes of lunges or stepups. ...
  5. Deadlift heavy at least once a week. ...
  6. Pay attention to your glutes.
Oct 27, 2015

How do you hit all leg muscles? ›

Full Leg Workout Using Only Dumbbells (HIT ALL LEG MUSCLES!)

What is the hardest hero in WOD? ›

The 10 Most Difficult CrossFit Hero WODs
  1. 1. “ Arnie” Difficulty: 90. With a single 2 pood kettlebell: ...
  2. 2. “ Luce” Difficulty: 83. ...
  3. 3. “ J.J.” Difficulty: 83. ...
  4. 4. “ Nick” Difficulty: 80. ...
  5. 5. “ Jag 28” Difficulty: 79. ...
  6. 6. “ Holleyman” Difficulty: 78. ...
  7. 7. “ Ship” Difficulty: 78. ...
  8. 8. “ Tom” Difficulty: 76.
Apr 18, 2014

What is the filthy fifty CrossFit workout? ›

Filthy Fifty — a chipper-style WOD — involves chipping away at 10 different movements, 50 reps at a time. For example, you'll start with 50 box jumps. When you finish the 50 box jumps, move on to 50 jumping pull-ups, and so forth. Keep reading for tips on how to complete all 10 of the Filthy Fifty movements.

What is the most popular CrossFit workout? ›

Fran is the most popular CrossFit workout. It's commonly used to test progress among CrossFitters. You do 21, 15 and 9 reps of thrusters (front squats into push presses) and pull-ups, for time.

In what order should I train my legs? ›

The 5 step approach to an effective leg day routine
  1. Step 1: Carry out a proper warm-up. ...
  2. Step 2: Pre-exhaust your quads. ...
  3. Step 3: Destroy your quads! ...
  4. Step 4: Now it's time for the hamstrings. ...
  5. Step 5: Don't forget your calves.

What is a sissy squat? ›

What is a sissy squat? A sissy squat is a quadricep targeting exercise that focuses on leaning backwards and bending from the knee to achieve the bottom of the position, rather than hinging from the hips and sitting down like in a traditional squat.

Is 3 exercises enough for legs? ›

The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress.

What does a bro split look like? ›

A “bro split” refers to any workout routine (or “split”) that trains different body parts (or muscle groups) on different days. For instance, training arms one day, chest another, shoulders another, and so on.

Should I train legs if they are still sore? ›

"Working out when sore is okay as long as it isn't affecting your movement to the point where it's causing you to compensate and do something in a way that's unsafe," says Dr. Hedt. "Muscle soreness can be a deterrent to exercising, but it's temporary and the more you exercise, the less you should feel it.

Why is leg day so tough? ›

Why is leg day so hard? Well, because the leg muscles are used every day to carry the weight of your body around, they're accustomed to taking a beating. That being the case, it requires a considerable amount of effort to make the legs grow.

How do you do a heavy leg day? ›

  1. Barbell Squat. (4 sets, 6-10 reps) Make a hip-width stance with your toes facing slightly outward. ...
  2. Hip Thrust. (4 sets of 8-12 reps) ...
  3. Weighted Walking Lunge. (3 sets 10-14 reps per side) ...
  4. Lying Leg Curls. (3 sets, 8-12 reps) ...
  5. Calf Raises. (4 sets, 15-20 reps)
Nov 16, 2021

How do you get hyped on leg day? ›

Hate leg day? 7 ways to increase motivation to exercise!
  1. #1 – Start in the morning. ...
  2. #2 – Change the way you think. ...
  3. #3 – Pick something you love.
  4. #4 – Get an exercise buddy. ...
  5. #5 – If you don't have time, try short bursts. ...
  6. #6 – Goal-setting – Get back on the horse. ...
  7. #7 – Find your 'why'

What is better hack squat or squats? ›

Back squats engage the core and several stabilizer muscles, whereas hack squats do not. They are one of the most effective exercises for adding size and strength to the lower body, not just the quads. Back squats are better for athletic performance compared to hack squats.

How do I train my legs to be hard? ›

How Hard should "YOU" Train (Legs) - YouTube

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