So, are you a freak in the sheets too? 😏
Don't worry — we're not talking about bed sheets, but about the scoresheet. Because that's exactly where it's decided how well you do in our new SmartWOD Workout of the Month.
A 20-minute EMOM, two dumbbells and a box. Sounds manageable? Then wait until you try to squeeze out as many box jump overs as possible after clean & jerks and lunges.
Want to know more? Then scroll through the article. Further down you'll find the direct link to the workout in the SmartWOD Workout Generator. ⬇️
What Is the SmartWOD Workout of the Month?
With the "Workout of the Month" we publish a new, challenging workout every month for what is arguably the fittest community in the world — the SmartWOD community.
Every workout comes in three different difficulty levels, so beginners and experienced athletes alike get their money's worth.
And the best part: at the end you can compare your score with the SmartWOD community (have you discovered the community feature in the Workout Generator app yet?). Share your result on Instagram — with a bit of luck, premium codes or goodies are waiting for you there.
The SmartWOD Workout for August: “Freak in the Sheets”
Admittedly: this workout is a little mean. Your score only starts to count in minute 3.
Before that, you first have to earn the time for it.
Each four-minute cycle consists of:
- Minute 1: Double Dumbbell Hang Clean & Jerks
- Minute 2: Double Dumbbell Lunges
- Minute 3: Max Box Jump Overs
- Minute 4: Rest
You repeat the whole thing five times.
The faster and more efficiently you work through the first two minutes, the more time is left for the box jump overs — and those are exactly the reps that count in the end.
What do you need?
- Two dumbbells
- A box
- Some space for lunges
- And of course the SmartWOD Timer.
Tip: Resist the temptation to sprint through the clean & jerks or lunges. A few seconds' head start won't help you if your legs shut down completely during the box jump overs. Smart workout pacing is what wins this one.
“Freak in the Sheets” in Different Difficulty Levels
Time to take a look at the three levels.
Fitness level Performance (Pros)
EMOM 20, alt. between:
Min 1: 15 Double DB Hang Clean & Jerk, 50/35 lbs
Min 2: 15m Double Dumbbell Lunge, 50/35 lbs
Min 3: Max Box Jump Overs
Min 4: Rest
Score is your total number of Box Jump Overs
Fitness level Fitness (Advanced)
EMOM 20, alt. between:
Min 1: 15 Double DB Hang Clean & Jerk, 35/25 lbs
Min 2: 15m Double Dumbbell Lunge, 35/25 lbs
Min 3: Max Box Jump Overs
Min 4: Rest
Score is your total number of Box Jump Overs
Fitness level Starter (Beginners)
EMOM 20, alt. between:
Min 1: 12 Double DB Hang Clean & Jerk, 25/15 lbs
Min 2: 15m Double Dumbbell Lunge, 25/15 lbs
Min 3: Max Box Jump Overs
Min 4: Rest
Score is your total number of Box Jump Overs
Which Level Is Right for Me?
In “Freak in the Sheets”, it's mainly grip strength and leg endurance that decide.
The weights differ between the three levels, but the structure stays identical. So choose a weight that lets you move through the clean & jerks and lunges smoothly in every round.
Because the real competition only starts after that.
Every second you save in the first two minutes gives you extra box jump overs — and those are exactly what lands on your scoresheet.
The button below takes you straight to the workout in the SmartWOD Workout Generator app. Just tap “Start workout” and get going!
Ready for “Freak in the Sheets”?
20 minutes can get surprisingly long. Especially when every third minute decides what your scoresheet looks like in the end.
So grab two dumbbells, a box and the SmartWOD Timer — and then show us on Instagram how many box jump overs you collected.
