Echo Freeletics
Express cardio with two exercises, no equipment.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Echo alternates sprawls and high knees at 40, 30 then 20 reps. Only two movements, but 180 reps in total: a short cardio WOD for days when time is tight.
The circuit (3 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
- A sprawl is like a burpee without the pushup or the jump: hands down, kick your feet back, hips to the floor, then stand back up.
- On high knees, every knee counts: bring them up at least to hip height.
- Split the 40 sprawls of the first round into 4 sets of 10.
Frequently asked questions
What is the difference between a sprawl and a burpee?
A sprawl has no pushup and no final jump: you drop your hips to the floor and get back up. It is faster and more cardio-focused.
Is Echo a good WOD for weight loss?
It is an intense cardio effort that burns calories in little time. Paired with the right diet, it helps you lose weight.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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