Intermediate
Hard Body Routine
A heavy-duty circuit built on muscle-ups and serious volume.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
A demanding WOD that opens with back-to-back muscle-ups, then piles on heavy volume across pulling, pushing and legs. For building a rock-solid body.
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The circuit (3 rounds)
4 min between rounds, 2 min between exercises.
Round 1 / 3
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Sequential muscle-ups
6reps
2
L-pull-ups
10reps
3
Diamond push-ups
20reps
4
Windshield wipers
10reps
5
Squats
30reps
6
Hanging oblique raises
10reps
7
Pull-ups
15reps
8
Push-ups
30reps
⏱ 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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