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Dione Freeletics
The big bodyweight endurance test: 900 reps.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Dione repeats 75 jumping jacks, 25 burpees, 50 leg raises, 75 jumping jacks, 50 situps and 25 burpees three times. 900 reps in 29 to 39 minutes: a real test of grit.
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The circuit (3 rounds)
No set rest between rounds, go straight from one exercise to the next.
Round 1 / 3
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Jumping Jacks
75reps
2
Burpees
25reps
3
Leg Raises
50reps
4
Jumping Jacks
75reps
5
Situps
50reps
6
Burpees
25reps
Tips to nail this WOD
- The leg raises wear out your abs before your cardio: break them up early, in sets of 10 to 15.
- Start slowly: the third round is the one that blows up the clock.
- Take a sip of water between rounds, the workout lasts more than half an hour.
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Frequently asked questions
What is a good time for Dione?
Under 35 minutes for a first attempt, under 30 minutes is a good level. My best time is 27:10.
How many reps are in Dione?
900: 450 jumping jacks, 150 burpees, 150 leg raises and 150 situps.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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