SmartWOD Workout of the Month for June: “Squatzilla”
- Lin ny
- 1 day ago
- 3 min read
Big, heavy, and pretty destructive—that sounds like “Squatzilla”. 🦖🔥
Our new SmartWOD Workout of the Month combines rope climbs, shuttle runs, and heavy (overhead) squats into an interval workout that tests one thing above all else: How many more reps can you manage when your heart rate and shoulders are already at their absolute limit?
Curious? Then scroll through our article. Below, you'll find the direct link to the workout in the SmartWOD Workout Generator. ⬇️
SmartWOD Workout of the Month – what is it?
With the SmartWOD “Workout of the Month”, we release a new workout every month for what is arguably the fittest community in the world—the SmartWOD community. And we offer it in three difficulty levels—from beginner to pro athlete.
There’s usually a “minimal” or “home” version you can do with just a few pieces of equipment. In June, however, you’ll need a rope or rings and a barbell – so it’s best to do this workout at a gym!
By the way: Share your score with us on Instagram and compare yourself with other SmartWOD athletes from around the world. Every now and then, we also give away premium codes and goodies to everyone who participates. So it’s definitely worth it!
Get ready for “Squatzilla” in June
The workout consists of 5 short, intense AMRAPs:
Rope Climbs or Ring Rows
Shuttle Runs
Max Rep Overhead Squats
After that, you get a one-minute break—just enough time to catch your breath. Because the goal is simple: Over the course of all five rounds, do as many squat reps as possible.
But that also means: The rope climbs and shuttle runs aren’t just “preludes.” They determine how much time you’ll actually have left for the squats.
What you'll need:
A rope or rings
A barbell
Space for shuttle runs
And of course: the SmartWOD Timer
Tip from Lorenzo: Try to complete the first two exercises efficiently rather than as fast as possible. If you go all out during the rope climbs, you’ll lose valuable reps on the squats.
“Squazilla” at various difficulty levels
Time to take on the beast. Here are the three levels of the workout:
Fitness Level: Performance (Professionals)
5 x AMRAP 2 min:
3 Rope Climbs
10 Shuttle Run, 15m
Max Rep Overhead Squat, 50/35 kg
Rest 1:00 between each AMRAP
Score is your total number of Overhead Squats
Fitness Level: Fitness (Advanced)
5 x AMRAP 2 min:
2 Rope Climbs
8 Shuttle Run
15m Max Rep Overhead Squat, 43/29 kg
Rest 1:00 between each AMRAP
Score is your total number of Overhead Squats
Fitness Level: Starter (Beginner)
5 x AMRAP 2 min:
10 Ring Rows
8 Shuttle Run, 15m
Max Rep Front Squat, 43/29 kg
Rest 1:00 between each AMRAP
Score is your total number of Front Squats
Which level is right for me?
What matters most here are your rope skills and your stability in the overhead squat.
If you can perform rope climbs with confidence and maintain stable overhead squats even when fatigued, the Performance Level is the right choice for you.
The Fitness Level reduces the volume on the rope and the weight on the barbell, but still requires strong shoulders, mobility, and clean technique.
In the Starter Level, the focus is more on rhythm and control. Through ring rows and front squats, you can still experience the same training stimulus without the overhead position becoming a limiting factor.
Important: Your score is only calculated during the squats. So choose a level where you can still consistently complete reps after the rope climbs and runs.
Click the button below to go directly to the workout in the SmartWOD Workout Generator app. Just click “Start Workout”—and you’re ready to go!
Lorenzo Ursini vs. “Squatzilla”
Teen CrossFit Games athlete and 3-time “Fittest Teen in Italy”Lorenzo Ursini shows you on our YouTube channelhow he tackles “Squatzilla”.
Here you can watch him in real time as he controls his pace, tackles the rope climbs efficiently, and delivers solid overhead squats despite being fatigued.
Who is Lorenzo Ursini?
If you haven’t met Lorenzo yet: He’s our youngest SmartWOD athlete and hails from beautiful Italy. He has already won the title of “Fittest Teen in Italy” (2022, 2023 & 2025) three times.
We’re confident that Lorenzo still has a lot of potential, which is why we’re supporting him on his journey to becoming the fittest version of himself. You’ll see him regularly in our Instagram Story.
Work your shoulders and legs
“Squatzilla” rewards proper form, good pacing, and the ability to keep going even when you’re tired.
Let us know how it went for you, and share your score on Instagram with us.
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