Well, already hung out today?
If not, you have exactly 8 minutes to do so with our latest SmartWOD Workout of the Month. In addition to a dumbbell and a wall (or box), you also need a rope for “Penérope Cruz”.
Want to know more about the AMRAP workout? We'll tell you everything you need to know – including a link to get started right away. ⬇️
SmartWOD Workout of the Month – what is that?
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.
And in 3 different difficulty levels – from beginner to professional athlete. So there is something for everyone and you don't even get the chance to think of an excuse.
By the way: We always love it when you share your score with us on Instagram. Every now and then, we give away premium codes and goodies among all those who comment. It's worth it!
The SmartWOD workout for February: “Penérope Cruz”
This month, we'll keep it short and sweet. But of course, you may still feel a bit down.
Your task: Try to complete as many rounds as possible of handstand push-ups, dumbbell snatches and rope climbs in eight minutes.
Sounds easy, doesn't it? The only problem is that your shoulders and arms will probably be tight quickly.
What do you need for the workout?
A dumbbell
A wall or a box
A rope
Tip: the number of repetitions is relatively low, but don't let that fool you. Pace yourself well, because AMRAP is a pure strength workout.
“Penérope Cruz” in different levels of difficulty
Now you're probably dying to know exactly what the workout looks like. Here are the three different levels:
Fitness level Performance (Pros)
AMRAP 8 min:
10 DB Hang Snatch, 22,2/15 kg – 50/35 lbs
6 Strict HSPU
2 Rope Climbs
Fitness level Fitness (Advanced)
AMRAP 8 min:
10 DB Hang Snatch, 22,2/15 kg – 50/35 lbs
6 Box Pike HSPU
2 Rope Climbs
Fitness level Starter (Beginners)
AMRAP 8 min:
10 DB Hang Snatch, 15/10 kg – 35/22 lbs
6 Push-Up
2 Rope Stand-Ups
Which level is right for me?
This month, it's really a question of strength: Can you do strict handstand push-ups? Can you do rope climbs?
If you can't do strict handstand push-ups, you automatically fall into the fitness or starter level.
And the rope climbs are also crucial. If you don't feel safe doing them yet, we recommend the starter version with rope stand-ups.
Are you ready? Click the button below to go directly to the workout in the SmartWOD Workout Generator app. Simply press “Start Workout” and off you go!
The only way is up
Eight minutes is for everyone – including you. So grab a dumbbell, a box and a rope and get started!
Don't forget: Share your score with us on Instagram! And feel free to write to us and tell us which exercises you would like to see in the next “Workout of the Month”.
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