Aphrodite Freeletics
The most famous Freeletics WOD: 450 reps against the clock.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Aphrodite is 50 burpees, 50 squats and 50 situps, then 40 of each, 30, 20 and 10. That is 150 reps of each exercise, with no equipment. It is the first Freeletics WOD many people try, and the best known.
The circuit (5 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
- Don't start too fast on the first 50 burpees: split them into sets of 10 right from the start.
- The squats act as relative recovery. Keep a steady pace without stopping.
- Speed up from the round of 20: only 90 reps of each exercise are left.
Frequently asked questions
What is a good time for Aphrodite?
Under 25 minutes for a first attempt, under 20 minutes is a good level. My best time is 15:05.
How many reps are in Aphrodite?
450: 150 burpees, 150 squats and 150 situps.
How do you scale Aphrodite for beginners?
Start with half the volume (25-20-15-10-5) or replace the burpees with half burpees without the pushup.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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