Erebos Freeletics
Grip, abs and cardio: an advanced WOD on the bar.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Erebos links one minute of passive hang, 10 strict toes-to-bar, 40 split lunges and 25 burpees, four times. The passive hang tires your forearms before the toes-to-bar: your grip goes first.
The circuit (4 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
- During the passive hang, relax your shoulders and keep your arms straight: breathe calmly.
- If you let go before 60 s, grab the bar again right away: the clock keeps running.
- The 40 split lunges and 25 burpees push your heart rate up: break them up.
Frequently asked questions
What equipment do you need for Erebos?
A pull-up bar high enough to hang with straight arms.
Is Erebos hard?
Freeletics rates it advanced: 40 strict toes-to-bar and 100 burpees in just over 20 minutes.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
No bar yet? Our pull-up bar guide compares doorway, wall-mounted, free-standing and outdoor models.
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