Intermediate
Full Body Shock Workout
Shock the whole body with a mix of sprinting, plyometrics and single-leg work.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
An explosive circuit that blends sprints, jumps and single-leg movements to catch the body off guard. Intense from the first rep to the last.
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The circuit (4 rounds)
2 min between rounds, 30 s between exercises.
Round 1 / 4
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Sprint
100 m
2
Static-hold pull-ups
8reps
3
Lateral lunge walk-outs
20/side
4
Sprawl jumps
20reps
5
Split-leg V-ups
15/leg
6
Single-leg burpees
10/leg
7
Shuttle push-ups
10reps
⏱ 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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