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“Super Legs”

CrossFit Stimulus Travel WOD

39.0K 2.5K
  • 5 Rounds for Time
  • 20 Air Squats
  • 20 Alternating Lunges
  • 20 Alternating Split Squat Jumps
  • 10 Squat Jumps

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of Squat Jumps is completed.

Movement Standards

Split Squat Jumps: Split Squat Jumps: Similar to a jumping lunge, but no need to touch your knee to the ground. Start in a standing position. Jump your feet to a lunge position, but keep your knee a few inches off the ground. Count one repetition per side. Jump and switch feet position to land in a lunge with the opposite forward. That’s two repetitions. See: Split Squat Jump video demo.


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namesake photo

Background: “Super Legs” is from a collection of “travel WODs” (workouts you can do with no equipment) by CrossFit Stimulus @crossfitstimulus (Hampton, VA, USA) that gained popularity after the gym posted the list on their own website for any time members couldn’t make it to the gym. The page said, “Because we love our CrossFit Stimulus family, we’ve put together over two-weeks worth of travel WODs that require no equipment but it can easily be added if you’re at a hotel with free weights!”

A workout nearly identical to “Super Legs” was also used by a trainer named Rob Shaul of “Military Athlete,” which later on rebranded as Mountain Tactical Institue @mountain_tactical. Shaul’s version called for “Jumping Lunges” instead of “Split Jump Squats” and was first incorporated his program around 2009-2010.

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