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Anubis Freeletics
A descending running session, from 1.5 km to 100 m.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Anubis is a 4 km running workout: 1.5 km, 800 m, 1 km, 400 m, 200 m then 100 m, with recoveries of 3, 4, 3, 2 minutes and 60 seconds. The distances get shorter, the pace has to go up.
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The circuit (1 rounds)
3, 4, 3, 2 min then 60 s of recovery between runs, run at maximum pace.
Round 1 / 1
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Run
1.5 km
2
Run
800 m
3
Run
1 km
4
Run
400 m
5
Run
200 m
6
Run
100 m
⏱ Rest timers
Tips to nail this WOD
- Run the 1.5 km at a pace you can hold, not all out: 2.5 km are still to come.
- Walk during the recoveries: they are long, use them.
- Run the final 200 m and 100 m at full speed.
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Frequently asked questions
Where can you do Anubis?
On a track, a flat route or a measured path. The Freeletics app can track distances by GPS.
How many kilometres is Anubis?
4 km of running, not counting the warm-up.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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