Intermediate
Pandora Freeletics
Core, triceps and abs in ten short rounds.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Pandora repeats 20 seconds of hollow body hold, 10 diamond pushups and 10 reverse crunches ten times. An upper-body and ab WOD without hard cardio, working mainly the triceps and the core.
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The circuit (10 rounds)
No set rest between rounds, go straight from one exercise to the next.
Round 1 / 10
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Hollow Body Hold
20 s
2
Diamond Pushups
10reps
3
Reverse Crunches
10reps
Tips to nail this WOD
- In the hollow body hold, your lower back stays glued to the floor, arms and legs straight just above the ground.
- For diamond pushups, thumbs and index fingers touch under your chest: elbows stay close to your body.
- If 100 diamond pushups are too hard, switch to regular close-grip pushups.
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Frequently asked questions
Does Pandora work the triceps?
Yes: 100 diamond pushups in total, one of the best bodyweight exercises for the triceps.
How long does Pandora take?
Freeletics estimates 14 to 18 minutes.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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