Selene Freeletics
A bodyweight endurance WOD, long but with no technical movement.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Selene repeats 50 jumping jacks, 20 crunches, 20 lunges and 20 burpees five times. Rated beginner, it still takes stamina: 100 burpees and 250 jumping jacks over 19 to 25 minutes.
The circuit (5 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
- The 20 burpees at the end of each round are the heart of the workout: split them into 2 sets of 10.
- Use the jumping jacks to recover your breathing, without slowing down.
- If 5 rounds are too long, start with 3 and add one each time.
Frequently asked questions
Is Selene really a beginner workout?
No movement is technical, but the volume is high. It is a good endurance test for a motivated beginner.
What time should you aim for on Selene?
Under 20 minutes is a good goal. My best time is 15:45.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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