Demeter Freeletics
A full-body circuit mixing core, cardio and legs.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Demeter runs five rounds of plank switches, burpees, lunges and mountain climbers. The volume per round stays moderate, but the 50 burpees and 150 mountain climbers in total push your heart rate up.
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
- On plank switches, keep your pelvis still: move from forearm to hand without swinging your hips.
- Count the lunges as a total (10 per leg) and alternate legs to balance the effort.
- The mountain climbers come at the end of the round, when you are out of breath: split them into two sets of 15.
Frequently asked questions
How long does Demeter take?
Freeletics estimates 11 to 15 minutes. My best time is 08:37.
Which muscles does Demeter work?
Legs and glutes with the lunges, abs with the plank switches and mountain climbers, and cardio with the burpees.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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