Can you smell it? The fresh “Workout of the Month” is in the air! Or maybe it's the smell of rubberized dumbbells.
That's exactly what you need for our October workout, “The Fresh Prince of Dumbbell-Air” – a 15-minute AMRAP!
Curious? Then scroll down to read our article. ⬇️
What is the SmartWOD “Workout of the Month”?
With the SmartWOD “Workout of the Month”, we publish a fresh workout every month for what is arguably the fittest community in the world – the SmartWOD community. And we do so in three difficulty levels – from beginner to professional athlete.
And to make sure there are no excuses, a “Minimal” or “Home Version” is also waiting for you in October, which you can do with less equipment. All you really need is a dumbbell and a mat.
You can easily share your score with us on Instagram and compare yourself with other SmartWOD athletes from around the world. Every now and then, we also raffle off premium codes and goodies among all those who comment. So it's worth it!
What to expect in October: “The Fresh Prince of Dumbbell-Air”
A 15-minute workout – that sounds easy at first, doesn't it? But in fact, you don't have much time to catch your breath, because the four exercises work your whole body.
What do you need for the workout?
Probably the most grueling exercise in AMRAP are the strict pull-ups or ring rows. You might be able to do them unbroken at the beginning, but eventually your strength will wane.
Our tip: think about how you want to split certain exercises beforehand so that you can save as much energy as possible. The number of repetitions is relatively low, but that's exactly why the 15 minutes will seem longer.
“The Fresh Prince of Dumbbell-Air” in different levels of difficulty
Ok, let's get down to business – the workout! Here are the three different levels plus a version with less equipment:
Fitness level Performance (Pros)
AMRAP 15 Min:
10 DB Box Step-Over, 22,5/15 kg - 50/35 lbs
8/6 Strict Pull-Ups
10 DB Squats, 22,5/15 kg - 50/35 lbs
10 Push-Ups
Use only one Dumbbell in this workout.
Fitness level Fitness (Advanced)
AMRAP 15 Min:
10 DB Box Step-Over, 17,5/12,5 kg - 40/27.5 lbs
6/4 Strict Pull-Ups
10 DB Squats, 17,5/12,5 kg - 40/27.5 lbs
10 Push-Ups
Use only one Dumbbell in this workout.
Fitness level Starter (Beginner)
AMRAP 15 Min:
10 DB Box Step-Over, 15/10 kg - 35/20 lbs
12/8 Ring Rows
10 DB Squats, 15/10 kg - 35/20 lbs
8/6 Push-Ups
Use only one Dumbbell in this workout.
Minimal or Home Version
AMRAP 15 Min:
10 Alt. DB Lunges, 17,5/12,5 kg - 40/27.5 lbs
12/8 DB Bent Over Rows
10 DB Squats, 17,5/12,5 kg - 40/27.5 lbs
8/6 Push-Ups
Use only one Dumbbell in this workout.
Which level is right for me?
This time, it's clearly decided by the strict pull-ups:
Depending on how many you can do, you can choose between the pro and fitness version. The only thing tipping the scales here is the weight of the dumbbell.
If you know that you can do only a few or no pull-ups at all, then you'd be better off doing the beginner version. Otherwise, the exercise will hold you back completely.
The Minimal or Home Version lets you skip the pull-ups by using a dumbbell row and lunges instead of box step-overs.
Click the button below to get directly to the workout in the SmartWOD Workout Generator App. Just press “Start Workout” and you're ready to go!
Moritz Fiebig is ”The Fresh Prince of Dumbbell-Air”
He may not live in Bel-Air, but SmartWOD model and three-time CrossFit Games athlete Moritz Fiebig could still give Uncle Phil a run for his money.
Watch him demonstrate on our YouTube channel. Here you can watch him in real time as he does AMRAP with other athletes from Sankt Pauli Athletik. He also reveals his strategy for tackling the workout and gives you tips.
Who is Moritz Fiebig?
In case you don't know Moritz yet: He's from Hamburg, where he owns his own CrossFit box, Sankt Pauli Athletik.
Moritz has already been 3 times to the CrossFit Games (2022, 2023 & 2024). He also became the “Fittest Man in Germany” for the fourth time in a row this year. A real beast.
By the way, you'll see Moritz everywhere in our Workout Generator app: in the exercise library, you'll find videos with him showing you how to perform individual movements correctly. And he also regularly appears in our Instagram story.
Enough talk: Let's get to the dumbbell!
Are you feeling the dumbbell air vibes yet? Then grab a dumbbell and a few friends and tackle the workout together.
And don't forget: Share your score on Instagram with us or comment on which exercises you would like to see in the next SmartWOD “Workout of the Month”.
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