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Krios Freeletics
A short, brutal WOD on the pull-up bar.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Krios links 10 pullups, 10 squats and 10 situps, then 25 of each, then 10 again. The 25 pullups of the middle round make it an advanced WOD, despite lasting only 7 to 10 minutes.
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The circuit (3 rounds)
No set rest between rounds, go straight from one exercise to the next.
Round 1 / 3
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Pullups
10-25-10reps / round
2
Squats
10-25-10reps / round
3
Situps
10-25-10reps / round
Tips to nail this WOD
- Split the 25 pullups into short sets (5 to 8) before failure: failure costs more time than a break.
- Under 10 strict pullups, replace them with Australian pull-ups on a low bar.
- The squats and situps rest your back: move through them fast.
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Frequently asked questions
How many pullups are in Krios?
45 in total: 10, then 25, then 10.
What equipment do you need for Krios?
A pull-up bar, at home or at the park.
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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