Intermediate
Charon Freeletics
A cardio and strength circuit alternating upper and lower body.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Charon links 10 burpees, 20 high knees, 10 pushups and 20 split lunges, then 30 seconds of rest, five times. A balanced WOD where the short rest helps you keep the intensity high.
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The circuit (5 rounds)
30 s of rest at the end of each round, go straight from one exercise to the next.
Round 1 / 5
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Burpees
10reps
2
High Knees
20reps
3
Pushups
10reps
4
Split Lunges
20reps
⏱ Rest timers
Tips to nail this WOD
- The pushups come right after the burpees: keep your core tight so your back doesn't sag.
- On split lunges, switch legs in the air and land with your back knee close to the floor.
- Really use the 30 seconds of rest to breathe: they count in your final time.
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Frequently asked questions
What time should you aim for on Charon?
Under 12 minutes to start, under 10 minutes with some training. My best time is 09:29.
Can you do Charon without equipment?
Yes, it is all bodyweight.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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