Herakles Freeletics
An upper-body WOD on the bar: pulling, dips and pushups.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Herakles needs a pull-up bar and a low bar: commando pullups on each side, straight bar dips and pushups, then one minute of rest, three times. A pure street workout WOD, short and dense.
The circuit (3 rounds)
60 s of rest at the end of each round, go straight from one exercise to the next.
Tap an exercise each time you finish it. Long-press or “−” to correct.
Tips to nail this WOD
- On a commando pullup, one hand goes in front of the other with the bar in line with your body: your head passes on one side of the bar.
- Straight bar dips are done facing the bar with an overhand grip: keep your elbows close to your body.
- If you have no low bar, replace the dips with bench dips.
Frequently asked questions
What equipment do you need for Herakles?
A pull-up bar and a low bar for the dips. A street workout park has both.
Is Herakles hard?
Freeletics rates it intermediate: you need to string together 5 pullups and 10 dips on a bar.
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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