Dionysus Freeletics
Strengthen your abs and lower back in under ten minutes.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Dionysus is a floor core circuit: toe-touch crunches, back extensions and pikes, six times in a row. It balances the work between the abs and the lower back, with no cardio and no equipment.
The circuit (6 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 toe-touch crunches, keep your legs straight and vertical and reach for your toes without pulling on your neck.
- Do the back extensions without jerking: lift your chest and legs and hold for a moment at the top.
- If straight-leg pikes are too hard, bend your knees slightly.
Frequently asked questions
Is Dionysus enough to get visible abs?
It strengthens your core, but visible abs depend mostly on body fat. Combine it with cardio WODs.
Can you do Dionysus every day?
Two to three times a week is better, so your abs and lower back can recover.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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