Intermediate
Full Body Routine
A total-body circuit with handstand work and explosive squats.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
A complete WOD blending vertical pushing in the handstand, wide pulling and explosive legs to hit every muscle chain in one session.
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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
Wall-assisted handstand push-ups
7reps
2
Wide-grip pull-ups
15reps
3
Dips
20reps
4
Chin-ups
10reps
5
Push-ups
20reps
6
Straight hanging leg raises
6reps
7
One-leg squat + 5 jump squats
5reps
8
Bodyweight skull crushers
5reps
⏱ Rest timers
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Recommended gear for this WOD
To train these exercises more comfortably and safely:
Bar and dips at home? A power tower combines both on a single station.
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