Intermediate
Prometheus Freeletics
A complete circuit whose volume goes down and back up.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Prometheus links climbers, pushups, situps, squats and 50 jumping jacks. The volume drops until the third round, then rises again: 30-20-10-20-30, and 10-7-5-7-10 for the pushups.
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The circuit (5 rounds)
30 s of rest at the end of each round, 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
Climbers
30-20-10-20-30reps / round
2
Pushups
10-7-5-7-10reps / round
3
Situps
30-20-10-20-30reps / round
4
Squats
30-20-10-20-30reps / round
5
Jumping Jacks
50reps
⏱ Rest timers
Tips to nail this WOD
- The middle round is the shortest: use it to recover without slowing down.
- The last round brings back the volume of the first, with fatigue on top: save some strength.
- The 50 jumping jacks of each round are active recovery, not a break.
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Frequently asked questions
What time should you aim for on Prometheus?
Under 15 minutes to start. My best time is 11:33.
Does Prometheus work the whole body?
Yes: chest with the pushups, legs with the squats, abs with the situps and climbers, plus cardio.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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