Basic Beginner
Build solid foundations on the fundamental bodyweight movements.
The ideal starting point when you begin street workout. Seven basic movements, 4 rounds, with comfortable rest: learn to execute well before trying to do more. Scale each exercise to your level.
The circuit — 4 rounds
5 min between rounds, 30 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
Tips to nail this WOD
- If strict pull-ups are still out of reach, use a resistance band or stick to Australian pull-ups, which are more accessible.
- Control the way down on every rep: the negative phase builds the most strength early on.
- Keep the 30 seconds of rest between exercises. This WOD is about consistency, not speed.
Frequently asked questions
Is it a problem if I can't finish all 4 rounds?
Not at all. Start with 2 rounds and add one as soon as you finish cleanly. Progress comes within a few weeks.
Is this WOD enough to progress as a beginner?
Yes. Done three times a week, it covers pulling, pushing, legs and core to build a complete base before the intermediate level.
Should I warm up first?
Always. Five minutes of shoulder and wrist mobility plus a few bodyweight squats are enough to prepare the joints.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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