In a world where everyone wants to skip leg day a solid pair of quads will make you stand out among the rest.
Whether you are a woman wanting your legs to look amazing in a tight dress or a man wanting his jeans to fit a little more snug building your quads will be appreciated.
The following four workouts have already been completed by members of our team and although we have been doing Crossfit for a few years now these are the 4 workouts that have made us the most sore.
*Weights are written as male/female. Example: 185/135 means 185lbs for men and 135lbs for women. The kilogram equivalent is also included next to it.
WORKOUT 1
- AMRAP 9:
- 9 Back Squats at 155/105lb or 70/48kg
- 21 Unbroken Double Unders
Simple yet deadly. For 9 minutes you will be going back and forth between squatting and jumping. The weight on the back squat should be light enough where you are able to do all 9 reps unbroken, but not so light that its not challenging enough.
An average athlete should be able to hit about 6-7 rounds meaning they would be completing 54-63 back squats while also doing over 100 double unders.
Your quads will be smoked the entire time and 9 minutes will feel like forever, but don’t worry because after you’re done you will have an awesome quad pump.
Related: 5 Ways To Get Big Quads From A Stationary Bike…(Rogue Echo, Assault Bike)
WORKOUT 2
- 20 Front squats at 135/95lb or 61/43kg
- 40 GHD Situps
- 40 Overhead lunges with 25lb or 11kg plate
- 15 Front squats at 155/105lb or 70/48kg
- 30 GHD Situps
- 30 Overhead lunges with 25lb or 11kg plate
- 10 Front squats at 185/135lb or 84/61kg
- 20 GHD Situps
- 20 Overhead lunges with 25lb or 11kg plate
- 10 Front squats at 185/135lb or 84/61kg
What makes this workout fun is that you get to go up in weight as you go down in reps, a brutal combo for massive leg growth.
Front squats also target the quads more than back squats since the bar is on the front of your body putting more emphasis on your quads rather than your hamstrings and lower back.
The GHD situps will also surprise you by how much you will feel them in your legs instead of your core.
To finish off your legs entirely you will be throwing in a total of 90 overhead lunges to really target every part of your quads.
WORKOUT 3
- 5 Rounds:
- 10 Unbroken Back Squats at 185/135lb or 84/61kg
- 20 Cal Bike legs only
- 1:00 rest after each round
Similar to workout 1 this workout starts again with a decent amount of back squats but this time we add a rep and more weight.
If you have ever used the Rogue Echo Bike or Assault Bike with any sort of intensity you know just how nasty that thing is, and doing it with your legs only takes things up a notch.
The 1:00 rest makes sure that you go into the next round fully prepared to go unbroken on your squats, but its not too much time to lose tension and fully recover.
Related: 7 Undeniable Benefits of The Rogue Echo Bike
WORKOUT 4
- For time:
- 30 box jumps, 24/20in
- 15 clean and jerks, 95/65lb or 43/29kg
- 30 box jumps, 24/20in
- 15 clean and jerks, 135/95lb or 61/43kg
- 30 box jumps, 24/20in
- 10 clean and jerks, 185/135lb or 84/61kg
- 30 single-leg squats
- 10 clean and jerks, 225/155lb or 102/70kg
- 30 single-leg squats
- 5 clean and jerks, 275/185lb or 124/84kg
- 30 single-leg squats
- 5 clean and jerks, 315/205lb or 143/93kg
If you do Crossfit regularly then this workout should look pretty familiar to you as it was Open workout 20.4.
If you are brand new to Crossfit then you may have to work your way up to this workout since the weight is pretty heavy (but you can scale it) and the single leg squats are a hard movement to get comfortable with.
If you are able to compete this workout or get pretty far through it then you will likely feel the craziest quad burn you have ever felt in your life.
Due to the constant jumping and squatting as well as repetitive pushing against the floor for the clean and jerks your legs will never have a break.
Related: How To Build Big Legs In A Crossfit Gym
If you give any of these workouts a try please leave a comment below and let us know how it went.
Good luck and have fun in the pain cave.
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