Beginner
Rhea Freeletics
The shortest Freeletics WOD, for a maximal effort in a few minutes.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Rhea is done in 3 to 5 minutes: 20 high knees, 20 crunches and 20 squats, then 15 of each, then 10. The ideal format for a first time trial or a finisher at the end of a session.
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The circuit (3 rounds)
No set rest between rounds, 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
High Knees
20-15-10reps / round
2
Crunches
20-15-10reps / round
3
Squats
20-15-10reps / round
Tips to nail this WOD
- A workout this short is done all out from start to finish: no breaks.
- Set up your space before starting the clock, the standing-to-floor transition costs seconds.
- Take every squat below parallel: a fast time is worthless without full range.
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Frequently asked questions
What is a good time for Rhea?
Under 3 minutes is a very good time. My best time is 02:05.
Is Rhea enough as a session?
It is short: follow it with another beginner WOD, or do it twice with 3 minutes of rest.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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