Ok, you got us - the beginning of the month is simply our favorite time! Why? Because we can finally surprise you again with a new SmartWOD "Workout of the Month".
In September, we'll be testing your mental limits with 'Ball Night Long'. Because all you need for this workout is a wall ball. In theory, that is, because there's a nasty twist.
You can find out which one below. ⬇️
SmartWOD “Workout of the Month” – who dat?
For several months now, we have been publishing a fresh workout every month for the world's fittest community with our "Workout of the month". And it comes in three levels of difficulty - from beginner to professional athlete.
And so that there really are no excuses, a "Minimal" or "Home version" awaits you again in September, which you can also do with less equipment. In fact, two dumbbells and a mat are all you need.
You can simply share your score with us on Instagram and compare yourself with other SmartWOD athletes from all over the world. From time to time, we also give away premium codes and goodies to everyone who comments. So it's worth it!
What to expect in September: "Ball Night Long"
"Once upon a time there was a Wall Ball..." - Yes, that's how modern love stories start these days. But we can't tell you whether there's a happy ending. All we know is that you'll really feel your legs and shoulders.
And: how long the "For Time" workout lasts is really up to you (literally). If you don't take any breaks, it can be a pretty fast number. If you do ... well, then the name of the workout becomes the program.
All you need for "Ball Night Long" is a wall ball (9 kilos for men, 6 kilos for women) and a pull-up bar. And possibly Lionel Richie on repeat.
Our tip: Make a plan in advance. Think about the sets in which you want to work through the wall balls (e.g. 30-40-30 or 20-20-20-20-20). Because every break is 'punished' and costs additional energy.
"Ball Night Long" in various levels of difficulty
Enough beating about the bush. Let's get down to the actual workout!
Here are the three different levels plus a version with less equipment:
Fitness level Performance (Professionals)
For Time:
150 Wall Balls (9/6 kg – 20/14 lb)
Every time you break: 10 Muscle-ups
Fitness level Fitness (Advanced)
For Time:
100 Wall Balls (9/6 kg – 20/14 lb)
Every time you break: 10 Burpee Pull-ups
Fitness level Starter (Beginner)
For Time:
75 Wall Balls (9/6 kg – 20/14 lb)
Every time you break: 5 Burpee Pull-ups
➡️ Means: Whenever you take a break from the wall balls, a "penalty" awaits you. For example, if you drop the ball after 20 wall balls, you have to do 10 muscle-ups or 10/5 burpee pull-ups. Then it's back to the ball. The time only stops when you have completed all the prescribed wall balls.
Minimal or Home Version
For Time:
75 Dumbbell Thruster (2x 22,5/15 kg – 50/35 lbs)
Every time you break: 10 Burpees over Dumbbell
➡️ The process is similar here too: whenever you have to put the dumbbells down, burpees over dumbbells await you as punishment. Then it's straight back to the thrusters. The time stops when you have completed all 75 repetitions.
Is the weight too heavy for you? Then use less weight or just use a dumbbell. If you don't have space to do the burpees over the dumbbell, normal burpees are also fine. The main thing is to give it a try!
Which level is right for me?
To make the workout feasible for everyone, we have already adjusted the number of wall balls for all three levels. The only difference is the "penalty", so to speak – and this is exactly what decides which level you should choose.
Remember that the muscle-ups or burpee pull-ups will also tire your arms and shoulders. Especially if you have to do several breaks.
Even with the minimal or home version, you should use less weight if you can manage more thrusters in one go.
Ready to get started? Click on the button below to 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!
Make Lionel Richie proud
“Well, my friends, the time has come
To raise the roof and have some fun
Throw away the work to be done …”
We'll be honest: this workout is definitely no walk in the park - the voice in your head will probably be your biggest limit. But if you pull it off, you can pat yourself on the back for it.
Maybe you'll find someone who suffers along with you? Then you can push each other at "Ball Night Long".
And don't forget: Share your score with us on Instagram, because of course we want to know how you liked our "Workout of the month"!
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