Have you already mentally processed the box jumps from the last “Workout of the Month”? Then you're perfectly prepared for the next cracker!
In August, “Cristiano Runaldo 🏃” will really get you sweating. Because hey, who doesn't like increasing repetition numbers?
There's more about the workout below, so scroll on through. ⬇️
SmartWOD "Workout of the Month” – who dat?
With the SmartWOD Workout of the Month (the name already gives it away), we publish a new workout every month for what is probably the fittest community in the world. And in three different levels of difficulty.
And there are no excuses, because in August, for example, you can expect another “minimal or home version” that you can do with less equipment.
You can simply share your score with us on Instagram and compare yourself with other SmartWOD athletes from all over the world. Legend has it that premium codes are even raffled off from time to time.
What to expect in August: “Cristiano Runaldo 🏃”
Portugal may not have been able to lift the trophy at the European Championships, but now you can really get stuck in - with a For Time workout!
All you need is a rope, a bench and a barbell with weights. Good, and possibly a good lung volume.
Because the workout starts off easy, but then gets nasty pretty quickly. The shuttle runs in particular will really get your heart rate up.
Our tip: Don't let the low number of repetitions at the beginning tempt you to escalate straight away. The workout gets really nasty at the end, so choose a pace that you can keep up.
“Cristiano Runaldo 🏃” in various levels of difficulty
Ok, let's get down to business - the workout! Here are the three different levels plus a version with less equipment:
Fitnesslevel Performance (Pros)
For Time:
1-2-3-4-5
Rope Climb
2-4-6-8-10
Bench Press,123/84 lbs - 56/38 kg
3-6-9-12-15
Shuttle Run, 15ft/4,5 m
Fitnesslevel Fitness (Advanced)
For Time:
1-2-3-4-5
Rope Climb
2-4-6-8-10
Bench Press, 100/66 lbs - 45/30 kg
3-6-9-12-15
Shuttle Run, 15 ft/4,5 m
Fitnesslevel Starter (Beginners)
For Time:
1-2-3-4-5
Rope Stand-Up
2-4-6-8-10
Bench Press, 77/48 lbs - 35/22 kg
3-6-9-12-15
Shuttle Run, 15 ft/4,5 m
Minimal/Home Version
For Time:
1-2-3-4-5
Strict Pull-Up
2-4-6-8-10
DB Floor Press
4-8-12-16-30
Burpees
Don't have a pull-up bar? Then grab a towel and do the pull-ups on a door instead, for example. You can see what this could look like here. If you don't have dumbbells, you can also do push-ups. On your knees if necessary.
Which level is right for me?
The only difference between the three levels this time is the weight of the bench press. You choose your level depending on the weight you are comfortable with.
Remember, however, that the repetitions will increase over time and you will be properly fatigued by the runs and rope climbs. If necessary, it's better to use less weight so that you can actually complete the workout.
There are also different gradations for the minimal or home version, depending on what equipment you have available or how good your skills are.
Here you can go directly to the workout in the SmartWOD Workout Generator app. All you have to do is click on “Start workout” and you're ready to go!
Moritz Fiebig meets “Cristiano Runaldo 🏃”
One can do magic with a ball, the other with heavy weights: In August, none other than 3x CrossFit and SmartWOD athlete Moritz Fiebig will show you how to do the workout. And in real time on our YouTube channel.
In the video, you can not only watch Moritz do his workout, but he also reveals the strategy he uses to attack the workout. He also gives you tips on what you should look out for.
Who is Moritz Fiebig?
In case you don't know Moritz yet: He comes from Hamburg, where he owns his own CrossFit box, Sankt Pauli Athletik. Moritz has already been to the CrossFit Games twice (2022 & 2023) and has also bought his ticket to the Games again for 2024.
He also became the “Fittest Man in Germany” for the fourth time in a row this year. Just a real beast.
You can see Moritz everywhere in our Workout Generator app: in the exercise library, you'll find videos of him showing you how to perform individual movements correctly. And he also appears regularly in our Instagram Story.
Are you still reading or already running?
Enough talk. It's time to attack! We hope that our “Workout of the month” will help you to push yourself to new limits.
Maybe grab a few friends and take on “Cristiano Runaldo 🏃” together? It's better to suffer together.
And most importantly: share your score with us on Instagram, because of course we want to know how it went (in the truest sense of the word).
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