No matter where you stand, there is a lady who will always look you in the eye. Especially while you're doing our new SmartWOD Workout of the Month for February.
“Mona Lifta” lives up to her reputation and smiles amusedly while you get to do a lot of lifting, snatching and hanging.
You might want to say goodbye to your arms already, because this month you can expect two For Time workouts in one – and they're heavy!
Curious? Then scroll down quickly. ⬇️
What is the SmartWOD “Workout of the Month”?
With the SmartWOD “Workout of the Month”, we publish a new workout every month for what is arguably the fittest community in the world – the SmartWOD community. And we offer three difficulty levels – from beginner to professional athlete.
There is also a minimal or home version that you can do with less equipment. In February, however, we recommend that you head to your favorite gym or box – because you'll need a lot of weights.
By the way: You can easily share your score with us on Instagram and compare yourself with other SmartWOD athletes from around the world. From time to time, we also raffle off premium codes and goodies among all participants. It's worth it!
This is what you can expect in February: “Mona Lifta”
A bit of deadlifting, a few exercises on the bar and some action with dumbbells – sounds like a number from Cirque du Soleil, doesn't it?
However, your forearms may not find the workout quite so cool, because they will be really tight.
What do you need for the workout?
Moritz's tip: The number of repetitions is relatively low, but the weight is quite demanding. Think carefully about how you want to tackle the first three rounds in particular, because your grip is not only needed here, but also in the three rounds that follow.
“Mona Lifta” in different levels of difficulty
Ok, let's get down to business – the workout! Here are the three different levels:
Fitness level Performance (Pros)
3 Rounds, each for time:
5 Deadlifts, 120/85 kg
10 C2B
5 Deadlifts, 120/85 kg
Rest 90 sec between rounds.
Rest 5 min
3 Rounds, each for time:
10 TTB
6 Double DB Hang snatches, 22,2/15 kg
4m Double DB OH Walking lunges, 22,2/15 kg
Rest 90 sec between rounds.
Fitness level Fitness (Advanced)
3 Rounds, each for time:
5 Deadlifts, 102/70 kg
10 Pull-Ups
5 Deadlifts, 102/70 kg
Rest 90 sec between rounds.
Rest 5 min
3 Rounds, each for time:
10 TTB
6 Double DB Hang snatches, 17,5/12,5
4m Double DB OH Walking lunges, 17,5/12,5
Rest 90 sec between rounds.
Fitness level Starter (Beginners)
3 Rounds, each for time:
5 Deadlifts, 70/48 kg
10 Jumping Pull-Ups
5 Deadlifts, 70/48 kg
Rest 90 sec between rounds.
Rest 5 min
3 Rounds, each for time:
10 Hanging Knee Raises
6 Double DB Hang snatches, 15/10 kg
4m Front Rack Walking Lunges, 15/10 kg
Rest 90 sec between rounds.
Which level is right for me?
Your ability on the pull-up bar and/or your weight during the deadlifts will determine this.
Can you do chest-to-bar pull-ups or kipping pull-ups? Then we recommend Performance or Fitness. If you do jumping pull-ups or banded pull-ups, the Starter level is good. Alternatively, you can do ring rows.
The same applies to toes-to-bar. If you can't do it yet or take a long time to learn it, we recommend the Starter level.
And last but not least, the right level also depends, of course, on how much you can deadlift. After all, you're doing 30 deadlifts in the first workout.
The button below will take you directly to the workout in the SmartWOD Workout Generator app. Just click “Start Workout” and get started!
Moritz Fiebig vs. “Mona Lifta”
Our SmartWOD model and 3x CrossFit Games athlete Moritz Fiebig shows you how much grip he has – on our YouTube channel.
Here you can watch him in real time as he tears through the two For Time workouts. He also reveals his strategy for tackling “Mona Lifta” and gives you tips.
Who is Moritz Fiebig?
In case you don't know Moritz yet: He's from Hamburg, where he owns his own CrossFit box, Sankt Pauli Athletik. Moritz has already competed at the CrossFit Games three times (2022, 2023 & 2024). He also became the “Fittest Man in Germany” for the fourth time in a row in 2024. A real beast.
By the way, you'll see Moritz everywhere in our Workout Generator app: in the exercise library, you'll find videos with him showing you how to perform individual movements correctly. And he also regularly appears in our Instagram story.
Bye, Grip
Lifting, pulling, holding – there is definitely no time for boredom with “Mona Lifta”.
We hope that our new workout of the month will once again push you a little bit further to your limits (and beyond). Have fun sweating!
And don't forget: Share your score with us on Instagram or comment on which exercises you would like to see in the next “Workout of the Month”.
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