Beginner
Nemesis Freeletics
Target your core with two crossed ladders.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Nemesis crosses two ladders: crunches drop from 50 to 10 while mountain climbers rise from 10 to 50. 150 reps of each in 7 to 9 minutes, for intense ab work.
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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
Crunches
50-40-30-20-10reps / round
2
Mountain Climbers
10-20-30-40-50reps / round
Tips to nail this WOD
- The opening 50 crunches burn fast: split them into sets of 15 to 20.
- On the crunch, lift only your shoulders off the floor and breathe out on the way up.
- The last round (10 crunches, 50 climbers) is a sprint: save some breath for it.
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Frequently asked questions
Is Nemesis a good ab workout?
Yes: crunches and mountain climbers both hit the core, with a cardio effect on top.
What time should you aim for on Nemesis?
Under 7 minutes to start, under 5 minutes with some training. My best time is 04:08.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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