Intermediate
Killer Kiwi
A complete full-body session, from cardio to muscle-ups.
A varied circuit blending cardio, legs, pulling and muscle-ups across four rounds. A complete WOD that leaves no muscle group behind.
The circuit — 4 rounds
2 min between rounds, 30 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Jumping jacks
1 min
2
Push-ups
30reps
3
Bulgarian split squats
20/leg
4
Dips + knee raises
15reps
5
Leg raises
10reps
6
Muscle-ups
10reps
7
Squats
30reps
8
Chin-ups
10reps
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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