← All workouts

The Spring Surge

LegsGlutesHamstringsCardioCore

This is a high-volume RFT (Rounds For Time) workout designed to build muscular endurance and cardiovascular capacity. Aim for a consistent pace across all rounds, but focus on quality reps over speed. Break up the lunges and Romanian deadlifts if needed to maintain good form, especially in later rounds.

4 rounds of:

1. Squats 25 reps
2. Romanian Dead Lift 15 reps
3. Step Back Lunge L 12 reps
4. Step Back Lunge R 12 reps
5. High Knees 45s

Don't have the app? It's free — iPhone · Android