Intermediate
Empousa Freeletics
An explosive leg WOD, with core and abs.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Empousa mixes core work and plyometrics: 20 plank shoulder taps, 10 knee jumps, 20 squat jumps and 10 jackknives, five times. A WOD that builds jumping power as much as core strength.
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The circuit (5 rounds)
No set rest between rounds, 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
Plank Shoulder Taps
20reps
2
Knee Jumps
10reps
3
Squat Jumps
20reps
4
Jackknives
10reps
Tips to nail this WOD
- The knee jump starts kneeling on the floor: swing your arms and bring your feet under you to land in a squat.
- If the knee jump is too hard, replace it with a quick kneel-to-stand.
- On jackknives, hands and feet meet above your hips, back as straight as possible.
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Frequently asked questions
Is Empousa hard on the knees?
It has a lot of jumps: do it on a soft surface and land with your knees bent.
How long does Empousa take?
Freeletics estimates 12 to 17 minutes.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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