Intermediate
Body Shock
Shock the whole body with sprints, pushing and pulling.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
A full-body circuit that opens with a sprint and rolls straight into pushing, pulling and core work with no downtime. Built to drag your body out of its comfort zone.
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The circuit (4 rounds)
3 min between rounds, 20 s between exercises.
Round 1 / 4
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
150 m Sprint
150 m
2
Push-ups
20reps
3
Dips
12reps
4
Negative chin-ups
10reps
5
Wall sit
45 s
6
Korean dips
8reps
7
Head bangers
10reps
8
L-sit pull-ups
5reps
9
Plank
30 s
⏱ Rest timers
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Recommended gear for this WOD
To train these exercises more comfortably and safely:
Bar and dips at home? A power tower combines both on a single station.
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