This leg WOD for men combines German volume training with a functional conditioning workout. They call this the functional leg workout from hell, so it may be best for more intermediate to advanced levels. Because of the specialized equipment required, this workout is best performed in a gym.
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Table of Contents
Leg WOD
Equipment
Barbell with weights
Box or Bench (for box squats)
Back Extension Machine or Roman Chair
Dumbbells
Leg Press
Leg Extension Machine
Calf Raise Machine
Kettlebells
Warm Up
Follow along to the warm up in the video. They perform dynamic stretches designed to loosen up the leg muscles.
Leg Day Exercises
Box Squat – 7 sets x 10 reps with 3010 Tempo
Rest 1 min
90 degree Back Extension – 7 sets x10 reps with 3011 Tempo
Rest 1 min
GHR – 3 sets x 6 reps – 8000 Tempo
Cossack Squat – 3 sets x 8 reps / 6 reps / 4 reps each
Rest 90
3 Way Leg Press 3 sets x 6 reps each way
Double Pump Leg Extension – 12/10/8 reps
Rest 90
Standing Calf Raise – 10 sets x 10 reps
Rest 30 sec
Conditioning:
5 Rounds for time
20 YD Single Arm Overhead KB each Arm
20 American KB Swings
20 KB Thrusters