Intermediate
Persephone Freeletics
A descending ladder of lunges, burpees and leg raises.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Persephone is 30 lunges, 30 burpees and 30 leg raises, then 20 of each, then 10, with 30 then 20 seconds of rest. Simple on paper, but the opening 30 burpees set the tone.
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The circuit (3 rounds)
30 s of rest after the first round, 20 s after the second, 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
Lunges
30-20-10reps / round
2
Burpees
30-20-10reps / round
3
Leg Raises
30-20-10reps / round
⏱ Rest timers
Tips to nail this WOD
- Split the 30 burpees of the first round into 3 sets of 10.
- The rests are short and timed: don't go over them.
- On leg raises, lower slowly: the way down works your abs the most.
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Frequently asked questions
What time should you aim for on Persephone?
Under 10 minutes to start. My best time is 07:56.
Can you do Persephone without equipment?
Yes, it is all bodyweight.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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