Agon Freeletics
A first time trial on the bar, short and complete.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Agon is four rounds of pushups, hanging leg raises and squats. It is the most accessible Freeletics WOD with a pull-up bar: 5 to 7 minutes to work pushing strength, core and legs.
The circuit (4 rounds)
No set rest between rounds, go straight from one exercise to the next.
Tap an exercise each time you finish it. Long-press or “−” to correct.
Tips to nail this WOD
- If straight-leg hanging leg raises are too hard, bring your knees to your chest: your abs still do the same job.
- Let go of the bar between two sets of leg raises rather than swinging: swinging steals the work from your abs.
- The squats are recovery time for your upper body. Keep a steady pace without stopping.
Frequently asked questions
Is Agon suitable for beginners?
Yes: Freeletics rates it beginner and the volume stays low. You just need to be able to hang from a bar.
What equipment do you need for Agon?
A pull-up bar, at home or at the park. The pushups and squats are done on the floor.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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