Advanced
Madbarz Explode
Pure explosiveness on both the push and the pull.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
A 100% explosive circuit stringing together clap push-ups and pull-ups, explosive dips and jump squats. A WOD to build power across every plane.
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The circuit (5 rounds)
3 min between rounds, 30 s between exercises.
Round 1 / 5
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Behind-the-back Clap Push-ups
15reps
2
Explosive Dips
20reps
3
Explosive High Chest Pull-ups
20reps
4
Fast Incline Push-ups
60reps
5
Clapping Pull-ups
12reps
6
Clap Push-ups
18reps
7
Jump Squats
30reps
⏱ Rest timers
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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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