SmartWOD Workout of the Month for February: “Grills Gone Wild”

Lin ny
1 day ago
3 min read

Fire up the grill, focus on the task at hand—because “Grills Gone Wild” is anything but a leisurely barbecue.

Our new SmartWOD Workout of the Month serves up a challenging 12-minute EMOM: warm up with some rope jumping, then grab the barbell—and repeat every minute.

This makes it exactly the kind of workout that pushes you to the edge of your comfort zone. And as we all know, that's where it tastes best.

Curious? Then scroll through our article. Below you will also find a direct link to the workout in the SmartWOD Workout Generator. ⬇️

SmartWOD “Workout of the Month” – what is it?

With SmartWOD “Workout of the Month”, we publish a new workout every month for what is probably the fittest community in the world—the SmartWOD community. And we do so in three difficulty levels—from beginner to professional athlete.

There is often a minimal or home version available. However, for “Grills Gone Wild”, you will need a barbell and weights, so it is better to do the EMOM in a box or a very well-equipped home gym.

By the way: 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. So it's definitely worth it!

Look forward to “Grills Gone Wild” in February

12 minutes – and every minute at full power. Jumping, lifting, pressing – and all without much of a break. Even if the EMOM looks harmless on paper, you'll quickly realize that the barbell combo is particularly challenging. That's because it requires clean technique and good timing.

Your goal: complete each minute in a controlled manner without becoming frantic—because what counts here is consistency.

What do you need for the workout?

A jump rope
A barbell + weights
Space to work out
And, of course: the SmartWOD timer

Tip from Andra: The number of repetitions on the barbell may be low, but the workout will quickly get your heart rate up. So take it easy, especially with the SU/DU.

“Grills Gone Wild” in various difficulty levels

Let's take a closer look at the workout! Here are the three different levels:

Fitness level Performance (professionals)

EMOM 12:

30 Double Under

3 Deadlifts @50/40 kg

3 Hang Power Cleans

3 Front Squat

3 Shoulder-to-Overhead

Fitness level Fitness (advanced)

EMOM 12:

30 Double Under

3 Deadlifts @43/30 kg

3 Hang Power Cleans

3 Front Squat

3 Shoulder-to-Overhead

Fitness level Starter (beginner)

EMOM 12:

50 Single Under

3 Deadlifts @35/25 kg

3 Hang Power Cleans

3 Front Squat

3 Shoulder-to-Overhead

Which level is right for me?

In “Grills Gone Wild,” it is primarily the weight on the barbell that matters. The double unders and single unders are more of a separator—the actual limit is determined by the barbell.

If you can move the barbell cleanly throughout all 12 minutes without long breaks, then Performance or Fitness are just right for you. It's not so much how hard the first few minutes feel, but whether you can consistently perform the combination of deadlifts, cleans, front squats, and STOH.
If you are still unsure, it is better to start at the Starter Level. The load remains high – only with more control and better flow.

The button below will take you directly to the workout in the SmartWOD Workout Generator app. Just click on “Start workout” and get started!

Start workout

Andra Moistus vs. “Grills Gone Wild”

Our newest SmartWOD athlete and 4× CrossFit National Champion of Estonia, Andra Moistus, shows you just how challenging the workout is on our YouTube channel.

Here you can watch her in real time as she battles her way through the EMOM:

Who is Andra Moistus?

If you don't know Andra yet, she comes from Estonia and trains and coaches at Tallinn CrossFit.

Andra has an exciting sporting background: she originally comes from athletics and was active in pole vaulting. After four years of CrossFit, she qualified for the Europe Semifinals in 2023.

Among her greatest successes are:

4× CrossFit National Champion of Estonia 🇪🇪
Fitness Challenge World Champion 2022 & 2024
Winner Women’s Elite Individual – WODCELONA 2024 & 2025 (first athlete to win two years in a row)