1. Warm-Up (10 Minutes)

Warm up your entire body with a focus on the legs to reduce injury risk and enhance performance.

• Full-Body Cardio (Repeat 2 Rounds, 30 Seconds Each):
  • Jumping Jacks
  • Butt Kicks
• Dynamic Stretching:
  • Leg Swings: 30 seconds per leg (front-back and side-to-side)
  • Dynamic Lunges: 10 reps per side
  • Lower Body Flow: Perform 10 squat-to-raise movements, rising with arms overhead

2. Skill/Strength Work (10 Minutes)

Focus on building lower body strength with foundational movements.

• Squat Series (3 Sets):
  • Air Squats: 15 reps
    (Optional: Use a barbell or dumbbells for added resistance if available.)
  • Static Lunges: 10 reps per leg
    (Perform without any equipment, using just your body weight.)
• Rest: 30 seconds between sets

3. Main Workout: “Legs of Steel AMRAP 15” (15 Minutes)

Complete as many rounds as possible (AMRAP) in 15 minutes. Each exercise targets different muscle groups in your lower body for both strength and explosive power.

• 15 Air Squats:
  Focus on proper form, going deep into the squat and driving upward using your leg strength.
• 10 Walking Lunges (Alternating Legs):
  If space is limited, substitute with stationary lunges.
• 10 Step-Ups (Per Leg):
  Primary Option: Use a sturdy box or bench.
  Alternative: Replace with reverse lunges if no step platform is available.
• 10 Bulgarian Split Squats (Per Leg):
  Place your back leg on a bench or chair for support.
  Alternative: Perform static lunges if equipment is not available.
• 30-Second Wall Sit:
  Hold a seated position against a wall, focusing on engaging your thigh muscles.

Tip: Maintain proper form and a steady pace throughout each round. Use the provided alternatives if you don’t have access to equipment.

4. Cool Down & Stretch (5 Minutes)

Help your leg muscles recover and improve flexibility by stretching after your workout.

• Hamstring Stretch: 30 seconds per side
• Quadriceps Stretch: 30 seconds per side
• Calf Stretch: 30 seconds per side
• Glute Stretch: 30 seconds per side

This WOD is designed to build overall leg strength and explosive power. Adjust exercises as needed based on your available space or equipment. Enjoy your leg workout and build those “Legs of Steel!”