SmartWOD Workout of the Month November: “Toe Fast Toe Furious”

Family is everything. But in this workout, you’re on your own.

Because our SmartWOD Workout of the Month for November is called “Toe Fast Toe Furious” – and it only knows one direction: full throttle!

Four short, intense intervals with double unders, toes-to-rings and heavy deadlifts are waiting for you. Your goal? Collect as many reps on the barbell as possible before time runs out.

And of course Moritz Fiebig is back in the mix. The five-time Games athlete takes on our November WOM in front of the camera. See how he does in the YouTube video!

Want to jump right in? Pick your level and start “Toe Fast Toe Furious” in the SmartWOD Workout Generator!

Start the workout now

“Toe Fast Toe Furious”: The Workout at a Glance

Four times two minutes all-out, with one minute of rest in between. Sounds manageable? Just wait until you grab the barbell for the first time.

Every interval starts with jump rope, followed by toes-to-rings or sit-ups. Only then do you get to the heavy deadlifts. Here you collect as many reps as possible until the two minutes are up. After one minute of rest, the next interval starts all over again.

As always, you can choose between three difficulty levels:

Your score: the total number of deadlift reps across all four intervals. The faster you get through the first two exercises, the more time you have left on the barbell.

But careful: if you go too hard too early, you’ll pay for it by the third interval at the latest.

Why This SmartWOD Workout of the Month Hits Hard

“Toe Fast Toe Furious” combines three movements that complement each other in a pretty unpleasant way. Because you don’t just have to be fast – you also have to move heavy weight while fatigued.

Double Unders: Your Heart Rate Goes Up

Right at the start of every interval, the double unders get your engine running. If you get tripped up here or keep having to restart, you lose valuable seconds. At the same time, you want to avoid burning too much energy on the jump rope.

Toes-to-Rings: Your Core Has to Work

After the jump rope, you go straight to the rings (or onto the mat, depending on your level). Toes-to-rings demand body tension, coordination and grip strength. Under time pressure in particular, it gets hard to keep a clean rhythm.

Deadlifts: Now It Gets Really Heavy

This is where your score is decided. The deadlifts aren’t just heavy – they also come after two exercises that have already pushed your heart rate way up.

So you need to get to the barbell as quickly as possible while still having enough strength left for controlled reps. And all of that four times in a row.

How to Get the Most Out of “Toe Fast Toe Furious”

This workout isn’t about getting through the first 30 seconds as fast as possible. What matters is how much time you earn yourself for the deadlifts – and how well you use it.

1. Find Your Rhythm on the Double Unders

If you’re confident with double unders, try to string them together without a break. But only as long as you stay relaxed.

If you trip up often, two planned sets can be faster than several unplanned breaks. Also avoid jumping unnecessarily high so you don’t burn too much energy before the toes-to-rings.

2. Plan Your Toes-to-Rings

15 toes-to-rings can drag on after 45 double unders. Especially if you try to do every rep unbroken even though your grip is already fading.

So decide beforehand how you want to split your reps. Two controlled sets with a short break can make more sense than one big set that leaves you needing a long breather.

3. Lift Heavy, but Controlled

On the deadlifts, every rep counts. Still, you shouldn’t try to get the weight off the floor by any means necessary.

Keep your back stable, brace your core and make sure you move the barbell with control on every rep.

Especially at 125 or 85 kg in the Performance level, it can make sense to work in short sets or single reps. That way you keep your technique from suffering under fatigue.

4. Think About All Four Intervals

You get four chances in total to collect deadlifts. Setting a record in the first interval doesn’t do you much good if you can barely manage any reps afterwards.

Use the one-minute breaks to calm your breathing and get ready for the next start. Try to keep your performance as consistent as possible across all four intervals – more on that in our article on workout pacing.

Strategy tip from Moritz: “Don’t try to force the double unders and toes-to-rings unbroken at all costs. What matters is getting to the barbell as quickly and as controlled as possible. And on the deadlifts: go with short, clean sets from the start rather than completely overdoing it in the first interval.”

“Toe Fast Toe Furious” With Moritz Fiebig

Five Games appearances, loads of competition experience – and still no special treatment: Moritz Fiebig also has to battle through all four intervals of “Toe Fast Toe Furious”.

In the YouTube video, you can watch how Moritz approaches the workout, how he splits his reps and how many deadlifts he ends up with.

Now it’s your turn! Pick your level, grab your jump rope and get the barbell ready. You’ve already got the SmartWOD Timer for the four intervals on your phone anyway. 😉

Start the workout now

You’ll find more workouts from this series in our Workout of the Month category. And don’t forget to share your score with us on Instagram.

So: how fast and how furious are you? 🏎🔥