Intermediate
Komos Freeletics
Ten classic Freeletics exercises, ten reps each.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Komos was created for the 10th anniversary of Freeletics: ten iconic exercises from the app, ten reps each, five times. A complete tour of bodyweight movements in 17 to 25 minutes.
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The circuit (5 rounds)
No set rest between rounds, go straight from one exercise to the next.
Round 1 / 5
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Lunges
10reps
2
Situps
10reps
3
Pushups
10reps
4
Squats
10reps
5
Jumping Jacks
10reps
6
Leg Raises
10reps
7
Burpees
10reps
8
High Knees
10reps
9
Mountain Climbers
10reps
10
Plank Switches
10reps
Tips to nail this WOD
- With ten exercises, transitions matter: move through them in order without thinking.
- No block is long, so keep the intensity high from start to finish.
- It is a good test to spot your weak point: note the exercise that slows you down.
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Frequently asked questions
Why Komos?
Freeletics launched it to celebrate the app's 10th anniversary, with ten of its best-known exercises.
How many reps are in Komos?
500: 50 of each of the ten exercises.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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