SmartWOD Workout of the Month for October: “Pull Metal Jacket”
- Lin ny
- 4 days ago
- 3 min read
Life isn't a walk in the park—but sometimes it's like an action movie. At least, that's how you'll feel when you try our new SmartWOD Workouts of the Month.
With “Pull Metal Jacket”, you can look forward to a boot camp in a class of its own: 5 rounds against the clock with rowing, pull-ups, and overhead squats. This will help you look good, and not just in the jungle.
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 usually also a minimal or home version that you can do with less equipment. In October, however, it's worth training at your trusted gym, as you'll need a rowing machine, a pull-up bar, and a barbell with plenty of weight.
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 everyone who participates. So it's definitely worth it!
Look forward to “Pull Metal Jacket” in October
20 pull-ups and 10 overhead squats – pretty easy, right? But if you multiply that by 5, you're looking at 100 pull-ups and 50 overhead squats, which is quite a lot. Compared to that, rowing seems like a short stay at the spa.
What do you need for the workout?
Tip from Moritz: Don't go “all in” right away, but pace yourself. The workout becomes really strenuous, especially in the later rounds.
“Pull Metal Plate” in various difficulty levels
Let's take a closer look at the workout! Here are the three different levels:
Fitness level Performance (professionals)
5 Rounds for Time:
500m Row
20 C2B
10 OHS, 80/55 kg
Fitness level Fitness (advanced)
5 Rounds for Time:
500m Row
20 Pull-Ups
10 OHS, 52/35 kg
Fitness level Starter (Beginner)
5 Rounds for Time:
500m Row
20 Ring Rows
10 OHS, 30/20 kg
Which level is right for me?
Once again, your strength and skills will determine the outcome:
If you can't do C2B pull-ups, you automatically fall into the Fitness or Starter level.
Otherwise, your strength is the main factor determining the level, because overhead squats are tough.
The button below will take you directly to the workout in the SmartWOD Workout Generator app. Just click on “Start workout” and get started!
Moritz Fiebig vs. “Pull Metal Jacket”
Our SmartWOD poster boy and 4x CrossFit Games athlete Moritz Fiebig shows you just how challenging the workout is—on our YouTube channel.
Here you can watch him in real time as he rips through the For Time workout and get tips from him.
Who is Moritz Fiebig?
If you don't know Moritz yet: he comes from Hamburg, where he owns his own CrossFit box called Sankt Pauli Athletik. He has already competed four times in the CrossFit Games (2022, 2023, 2024 & 2025) and is a real beast even outside the competition floor.
By the way, you can see Moritz everywhere in our Workout Generator app: in the exercise library, you'll find videos featuring him showing you how to perform individual movements correctly. He also appears regularly in our Instagram story.
Ready for a trip to boot camp?
Pull Metal Jacket will really make you sweat and drain your energy. You might want to give up after 3 rounds, but don't. Push through and enjoy the great feeling afterwards.
And don't forget: Share your score with us on Instagram and comment on which exercises you would like to see in the next Smart “Workout of the Month.”
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