SmartWOD Workout of the Month for November: “Clusta Rhymes”

Lin ny
2 days ago
3 min read

It's high time to drop the beat—and the dumbbells along with it.

Our new SmartWOD Workout of the Month, “Clusta Rhymes,” has everything you need for two minutes of fame (and five rounds of hell).

Shuttle runs, dumbbell clusters, and lots of heart rate in rhythm—the perfect AMRAP to push you to your limits.

Curious? Then scroll through the article. You'll find a direct link to the workout below. ⬇️

SmartWOD Workout of the Month – what is it?

With the “Workout of the Month,” we publish a new, challenging workout every month for what is arguably the fittest community in the world—the SmartWOD community.

There are a total of three difficulty levels – from beginner to pro athlete. So there's something for everyone, and you won't even have a chance to come up with an excuse. Especially since this month there's another “home or minimal version” that you can do in your home gym or even if you don't have much space.

By the way: We always love it when you share your score on Instagram with us. Every now and then, we raffle off premium codes and goodies among everyone who comments. So it's worth taking part.

The SmartWOD workout of the month for November: “Clusta Rhymes”

Five rounds of two minutes AMRAP—sounds harmless until you're in the middle of it. With “Clusta Rhymes”, you switch between shuttle runs and dumbbell clusters—a combination that is guaranteed to throw you off balance (in the best possible way).

Your goal: To smash as many clusters as possible in each round after you've demolished the shuttle runs. There's a one-minute break between rounds—just enough time to ask yourself why you're actually doing this. 💀

What do you need?

Two dumbbells (weight depending on level)
Some space to run
And of course: the SmartWOD timer (no brainer)

Tip: Try to find your own pace in each round. The shuttle runs get you up to speed, the clusters completely break you down – so: beat steady, reps heavy.

“Clusta Rhymes” in various difficulty levels

You probably want to know exactly what the workout looks like. Here are the different levels:

Fitness level Performance (professionals)

5 x AMRAP 2 Mins:

8 Shuttle Runs

Max Dumbbell Clusters (2x 22,5/15)

Rest 1 min between each AMRAP

Fitness level Fitness (advanced)

5 x AMRAP 2 Mins:

6 Shuttle Runs

Max Dumbbell Clusters (2x 22,5/15)

Rest 1 min between each AMRAP

Fitness level Starter (beginners)

5 x AMRAP 2 Mins:

6 Shuttle Runs

Max Dumbbell Clusters (2x 15/10)

Rest 1 min between each AMRAP

Home or Minimal Version

5 x AMRAP 2 Mins:

10 Burpees

Max Dumbbell Clusters (2x 22,5/15)

Rest 1 min between each AMRAP

Which level is right for me?

This time, the level you choose depends entirely on your strength and stamina. The three options differ in terms of weight and shuttle run distance—in other words, the very things that will really challenge you during your workout.

If you decide to use the heavier dumbbells, remember: the first few rounds may feel easy, but by round 3 at the latest, you'll feel every run and every cluster.
So choose a weight and distance that you can work with for five rounds cleanly and consistently—not just starting strong, but also finishing strong.

Ready to feel the beat? Click the button below to go directly to the workout in the SmartWOD Workout Generator app. Just press “Start workout” and you're ready to go!

Start workout