What is a Freeletics WOD?
Freeletics is a fitness app launched in Munich in 2013 that claims tens of millions of users. Its niche is intense bodyweight training, with no gym and no machines, at home or outdoors. Its short sessions follow the principles of HIIT, high-intensity interval training.
WOD stands for workout of the day. At Freeletics, the term mostly refers to the God workouts: fixed circuits, each named after a god or a mythological figure, that everyone does the same way. The principle fits in one sentence: it's a race against the clock. You complete every round and rep with good technique, and your final time becomes your personal best, the PB.
You repeat the same workout every few months. Since the structure never changes, the stopwatch tracks your progress better than a scale. Going from 20 to 15 minutes on Aphrodite means more endurance, more strength and more grit, no argument.
Most Gods need no equipment at all: burpees, squats, situps, pushups, climbers, jumping jacks. A few need a pull-up bar, a wall for handstand pushups, a jump rope or a bit of room to sprint. I keep the exercise names exactly as they appear in the app, so you can find them easily.
The 34 free Freeletics WODs
Out of the 88 Gods in the app, 34 are available without a subscription. The table gives the full structure of each one. When a line starts with a number of rounds, repeat the whole block; a sequence like 50-40-30-20-10 gives the reps of each exercise in each round. The duration is the Freeletics estimate, the last column is my own time when I did the workout. Click a God to open its WOD page, with the circuit to tick off round by round, tips and scaled options.
| God | Level | Exercises and reps | Equipment | Duration | My PB |
|---|---|---|---|---|---|
| Agon | Beginner | 4 rounds: 5 pushups, 10 hanging leg raises, 20 squats | Pull-up bar | 5-7 min | - |
| Amazona | Intermediate | 2 rounds: 20 lunges, 20 cossack squats, 20 split lunges, 20 reverse lunges, 20 squat jumps, 100 plank leg lifts | None | 11-15 min | - |
| Anubis | Advanced | Run: 1.5 km, 800 m, 1 km, 400 m, 200 m, 100 m, with 3, 4, 3, 2 min and 60 s rest | None (4 km) | 32-37 min | - |
| Aphrodite | Intermediate | 50-40-30-20-10 burpees, squats, situps | None | 23-30 min | 15:05 |
| Ares | Advanced | 5 rounds: 7 pullups, 7 situps, sprint 2 × 40 m, 60 s rest | Pull-up bar, 40 m | 9-12 min | - |
| Athena | Beginner | 25-20-15-10-5 climbers, situps, squats, with 25, 20, 15 then 10 s rest | None | 8-10 min | 05:45 |
| Charon | Intermediate | 5 rounds: 10 burpees, 20 high knees, 10 pushups, 20 split lunges, 30 s rest | None | 11-15 min | 09:29 |
| Demeter | Beginner | 5 rounds: 5 plank switches, 10 burpees, 20 lunges, 30 mountain climbers | None | 11-15 min | 08:37 |
| Dione | Advanced | 3 rounds: 75 jumping jacks, 25 burpees, 50 leg raises, 75 jumping jacks, 50 situps, 25 burpees | None | 29-39 min | 27:10 |
| Dionysus | Beginner | 6 rounds: 12 toe-touch crunches, 10 back extensions, 8 pikes | None | 7-10 min | - |
| Echo | Beginner | 40-30-20 sprawls, high knees | None | 7-10 min | - |
| Empousa | Intermediate | 5 rounds: 20 plank shoulder taps, 10 knee jumps, 20 squat jumps, 10 jackknives | None | 12-17 min | - |
| Erebos | Advanced | 4 rounds: 60 s passive hang, 10 strict toes-to-bar, 40 split lunges, 25 burpees | Pull-up bar | 21-27 min | - |
| Eris | Advanced | 5 rounds: 5 strict handstand pushups, 10 pushups, 10 pistol squats | Wall | 7-11 min | - |
| Eros | Intermediate | 5 rounds: 20 high knees, 10 situps, 5 pushups, 10 squats, 20 burpees | None | 13-20 min | - |
| Herakles | Intermediate | 3 rounds: 5 commando pullups left, 10 straight bar dips, 5 commando pullups right, 10 pushups, 60 s rest | Pull-up bar and low bar | 7-9 min | - |
| Horus | Advanced | Run: 3 km, 800 m, 1.5 km, with 5 min rest | None (5.3 km) | 37-43 min | - |
| Komos | Intermediate | 5 rounds of 10: lunges, situps, pushups, squats, jumping jacks, leg raises, burpees, high knees, mountain climbers, plank switches | None | 17-25 min | - |
| Krios | Advanced | 10-25-10 pullups, squats, situps | Pull-up bar | 7-10 min | - |
| Maat | Beginner | Run: 10 × 200 m, 30 s rest | None (2 km) | 14-17 min | - |
| Metis | Beginner | 10-25-10 burpees, climbers, jumps | None | 6-8 min | 04:36 |
| Morpheus | Intermediate | 5 rounds as a pyramid: pushups 5-7-10-7-5, lunges 10-15-20-15-10, jumping jacks 20-30-40-30-20 | None | 6-9 min | 04:45 |
| Nemesis | Beginner | 5 rounds: crunches 50-40-30-20-10, mountain climbers 10-20-30-40-50 | None | 7-9 min | 04:08 |
| Nyx | Intermediate | 10-25-10 situps, leg raises, standups | None | 7-10 min | 07:04 |
| Ocnus | Beginner | 3 rounds: 100 single unders, 60 plank shoulder taps, 40 lunges, 20 sprawls | Jump rope | 14-19 min | - |
| Odysseus | Intermediate | 10 rounds: 5 burpees, lunge walk 2 × 20 m, 10 pushups, sprint 2 × 20 m, 60 s rest | 20 m | 27-34 min | - |
| Pandora | Intermediate | 10 rounds: 20 s hollow body hold, 10 diamond pushups, 10 reverse crunches | None | 14-18 min | - |
| Persephone | Intermediate | 30-20-10 lunges, burpees, leg raises, with 30 then 20 s rest | None | 11-14 min | 07:56 |
| Prometheus | Intermediate | 5 rounds: climbers, situps and squats 30-20-10-20-30, pushups 10-7-5-7-10, 50 jumping jacks, 30 s rest | None | 16-21 min | 11:33 |
| Rhea | Beginner | 20-15-10 high knees, crunches, squats | None | 3-5 min | 02:05 |
| Selene | Beginner | 5 rounds: 50 jumping jacks, 20 crunches, 20 lunges, 20 burpees | None | 19-25 min | 15:45 |
| Skylla | Intermediate | 5 rounds: 5 pullups, 10 strict toes-to-bar, 15 squat jumps | Pull-up bar | 9-13 min | - |
| Xenia | Beginner | 6 rounds: 40 jumping jacks, 30 plank leg lifts, 20 squats, 10 pushups | None | 14-19 min | - |
| Zeus | Advanced | 4 rounds: 10 strict handstand pushups, 20 pullups, 30 pushups, 40 situps, 50 squats | Pull-up bar and wall | 26-37 min | - |
The must-do God workouts
Aphrodite: the Freeletics classic
Aphrodite is the best-known Freeletics WOD, and the first one many people try: 50 burpees, 50 squats, 50 situps, then 40 of each, 30, 20 and 10. That's 150 reps of each exercise, 450 in total, with no equipment. Freeletics estimates 23 to 30 minutes; my record is 15:05.
The trap is the first round. The opening 50 burpees feel doable in one go, so people start too fast: the heart rate explodes and the round of 40 turns into a string of breaks. Split the burpees into sets of 10 from the start, keep a steady pace, and speed up from the round of 20. The squats act as relative recovery, the situps go without stopping. A good target for a first attempt: under 25 minutes.
Dione: the endurance test
Three times in a row: 75 jumping jacks, 25 burpees, 50 leg raises, 75 jumping jacks, 50 situps and 25 burpees. Dione adds up to 900 reps and takes 29 to 39 minutes. My time is 27:10. The leg raises wear out the abs and hip flexors long before your cardio gives in. Break them up early, in sets of 10 to 15, rather than waiting for failure.
Zeus: strength and volume
Zeus is the king of Olympus, and the most complete of the free workouts: 4 rounds of 10 strict handstand pushups against a wall, 20 pullups, 30 pushups, 40 situps and 50 squats. You need a pull-up bar and a wall, and 26 to 37 minutes. The 40 handstand pushups and 80 pullups make it an advanced workout. If you can't do handstand pushups yet, swap them for pike pushups with your feet raised, and don't compare your time with the official version.
Metis: short and explosive
Metis fits in three rounds: 10 burpees, 10 climbers and 10 jumps, then 25 of each, then 10. Six to eight minutes, nothing to set up: the ideal workout for a first time trial, or for days when time is short. My PB is 04:36. The middle round decides everything, so save some energy for the 25 burpees.
Athena: the best place to start
Athena goes down from 25 to 5 reps of climbers, situps and squats, with a rest that shrinks at the same pace: 25 seconds after the first round, then 20, 15 and 10. It takes 8 to 10 minutes. I did it in 05:45. The set rests teach you to manage the effort, and it's the workout I recommend for beginners.
Ares and Krios: on the pull-up bar
Ares combines 7 pullups, 7 situps and a 2 × 40 m sprint, followed by one minute of rest, five times. The forced rest keeps your pullups clean to the end. Krios is harsher: 10 pullups, 10 squats and 10 situps, then 25 of each, then 10 again. The 25 straight pullups of the middle round already require a good level; under 10 strict pullups, switch to Australian pull-ups on a low bar.
Morpheus, Nemesis, Nyx and Rhea: the short formats
These four workouts take less than ten minutes: perfect when time is short. Morpheus climbs and then comes back down a pyramid of pushups, lunges and jumping jacks (04:45 for me). Nemesis crosses two ladders: crunches drop from 50 to 10 while mountain climbers rise from 10 to 50 (04:08). Nyx targets the abs with 10-25-10 situps, leg raises and standups (07:04). Rhea, the shortest of all, takes 3 to 5 minutes with 20-15-10 high knees, crunches and squats; my time is 02:05.
Prometheus and Persephone: the intermediate step
Prometheus links five rounds of climbers, pushups, situps, squats and 50 jumping jacks, with a volume that drops until the third round and then rises again (11:33 for me). Persephone does 30, 20 then 10 lunges, burpees and leg raises, with 30 then 20 seconds of rest (07:56). Both are good steps before Aphrodite.
The running workouts
Twelve Gods are running sessions, tracked by GPS: Amun, Anubis, Bastet, Horus, Maat, Osiris, Ra, Seth, Shu, Sphinx, Thoth and Xerxes. Three are free. Maat is 10 × 200 m with 30 seconds of rest, so 2 km of intervals. Anubis goes down from 1.5 km to 100 m over 4 km in total, and Horus lines up 3 km, 800 m and 1.5 km with 5 minutes of recovery. They pair well with the bodyweight workouts to build cardio.
The Gods reserved for subscribers
The other 54 workouts show a padlock in the app: you need the Coach subscription to start them. Their name, level and duration stay visible. Among the best known:
- Hades, intermediate, full body: my PB is 15:01.
- Helios, advanced, one of the longest bodyweight workouts: 36:41.
- Poseidon, advanced, upper body on the pull-up bar: 03:07.
- Kentauros, advanced, core and lower body: 18:04.
- Artemis, advanced, full body: 16:42.
- Thanatos, intermediate: 16:57. Hermes, beginner: 10:53. Atlas, intermediate: 19:48.
- Venus, advanced, 18 to 25 minutes, and Kronos, advanced, 39 to 53 minutes, the longest on the list apart from running.
The others: Achilles, Adonis, Aias, Amun, Apollon, Arachne, Atalanta, Atropos, Aura, Bastet, Chimera, Deino, Elektra, Enyo, Gaia, Hestia, Hekate, Kadmos, Kallisto, Kerberos, Kratos, Kyklops, Mania, Medusa, Minotauros, Orion, Orpheus, Osiris, Pallas, Pegasos, Pemphredo, Perseus, Ra, Seth, Shu, Sphinx, Styx, Tantalus, Thalassa, Theseus, Thoth, Typhon, Uranos and Xerxes. I don't publish their details: many lists going around online give wrong reps for these workouts.
Which Freeletics WOD should you start with?
The simplest progression follows three steps, from beginner to experienced:
- The short bodyweight formats: Rhea, Metis, Athena, Nemesis. Under 10 minutes, ideal to learn how to hold a pace.
- The intermediate ones, around 10 to 20 minutes: Morpheus, Persephone, Demeter, Charon, Prometheus, then Aphrodite.
- The advanced ones: Dione for endurance, Krios and Ares for the pull-up bar, Zeus for volume, Eris and Erebos for technique.
Do each new workout once without watching the clock, to learn the movements. Then record your time and repeat it four to six weeks later. Two or three WODs a week, with a rest day between two hard sessions, are enough to progress.
Tips to beat your time
- Respect the standards: a full burpee with your chest on the floor and a jump with hands overhead, a squat below parallel, a situp that touches your feet. A PB earned by cutting corners measures nothing.
- Break up big sets before you hit failure. Three sets of 10 with five seconds of rest go faster than a set of 30 that breaks at 22.
- Start at 80% of your top pace and speed up over the last third.
- Warm up for five minutes first: jumping jacks, shoulder circles, a few slow squats. Your body responds better from the very first round.
- Write down the date and time of each attempt. Progress on the same workout is the best indicator of your fitness.
Free Freeletics or Coach subscription?
Without paying, the app gives you the 34 God workouts above, the stopwatch, your PB history and videos of every exercise. You only need to create an account to log in and track your times.
The Coach subscription adds a personalised training plan: session programming adapts to your fitness level, your goals and the equipment you have, week after week. It also unlocks the other 54 Gods. Freeletics also offers a nutrition section, and an active community talks on the official forum.
My take: to train regularly, the free workouts are more than enough. They cover every level, with or without a bar. The Coach is worth it if you need someone to tell you what to do every day.
Freeletics, CrossFit or the gym?
Freeletics WODs look like CrossFit WODs: a fixed circuit, a clock, a time to beat. The difference is the equipment. A CrossFit WOD often uses a barbell, kettlebells, a rower or a box, and happens in a gym with a coach. A Freeletics WOD is done with your bodyweight, in a living room or a park, with no box membership.
Weight training at the gym is still more effective for building size, thanks to loads you increase step by step. God workouts mainly build muscular endurance, cardio and the ability to hold a long effort. The two combine well: one or two WODs a week on top of the gym beat a cardio session on the treadmill.
Freeletics WODs at the street workout park
Freeletics and street workout share the same philosophy: bodyweight training, anywhere. A street workout park is the perfect place for the Gods that need a pull-up bar, like Ares, Krios, Skylla, Zeus or Erebos, with room to sprint as a bonus. To train at home, our guide to choosing a pull-up bar compares doorway and wall-mounted models.
Looking for an alternative or more circuits? Our street workout WODs are sorted by level, from beginner to advanced, and many need no equipment, just like the God workouts.
Freeletics is a trademark of Freeletics GmbH. This site is neither affiliated with nor endorsed by the company. The workout structures were recorded in the app in October 2026 and may change.