Ocnus Freeletics
A cardio and core circuit with a jump rope.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Ocnus is one of the few Freeletics WODs with a jump rope: 100 single unders, 60 plank shoulder taps, 40 lunges and 20 sprawls, three times. A good mix of cardio, core and legs.
The circuit (3 rounds)
No set rest between rounds, go straight from one exercise to the next.
Tap an exercise each time you finish it. Long-press or “−” to correct.
Tips to nail this WOD
- Without a rope, replace the 100 single unders with 100 jumping jacks or 1 minute of jumping on the spot.
- In the plank, spread your feet a little so your hips don't rotate when you tap your shoulder.
- Jump low and light: your wrists turn the rope, not your arms.
Frequently asked questions
Do you need a jump rope for Ocnus?
Freeletics designed it with a rope. Without one, jumping jacks give a similar cardio effort.
Is Ocnus hard?
Freeletics rates it beginner: no movement is technical, the volume is what makes it hard.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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