Intermediate
Explosive Warm-up
A simple format: warm up first, then hit sets to failure.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
This circuit opens with a full warm-up, then rolls straight into max-rep sets of pull-ups and push-ups. Perfect for testing where your limits really sit.
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The circuit (3 rounds)
3 rounds, moderate rest between exercises.
Round 1 / 3
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Stretching
5 min
2
Jumping Jacks
5 min
3
Push-ups
3× max
4
Wide-grip Pull-ups
3× max
5
Jumping Jacks
3 min
6
Narrow-grip Chin-ups
3× max
⏱ Rest timers
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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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