Athena Freeletics
Learn to manage an intense effort with rests that get shorter.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Athena goes down from 25 to 5 reps of climbers, situps and squats. After each round you rest as many seconds as you just did reps: 25 s, then 20, 15 and 10. The best Freeletics WOD to start with.
The circuit (5 rounds)
25 s, 20 s, 15 s then 10 s of rest after the first four 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
- Start the rest timer as soon as you finish the last rep of the round: rests are part of the workout and count in your final time.
- On climbers, every knee that comes in counts as one rep. Keep your hips low.
- The first round sets your pace: start at 80% so you can go all out on the rounds of 10 and 5.
Frequently asked questions
What is a good time for Athena?
Under 8 minutes for a first attempt, under 6 minutes with some training. My best time is 05:45.
Can you do Athena without equipment?
Yes, you only need a bit of floor space. A mat makes the situps more comfortable.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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