SmartWOD Workout of the Month for December: “Painsylvania”
- Lin ny
- 3 days ago
- 3 min read
Welcome to Painsylvania—where every rep hurts, but that's exactly the plan. Our new SmartWOD Workout of the Month takes you on a journey through pain, sweat, and (hopefully) personal bests.
Three movements. Three weight levels. And plenty of room for improvement—or not. If you enjoy workouts that challenge you physically and mentally, then “Painsylvania” is your next goal.
Curious? Then scroll through our article. Below you will 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 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 little equipment. In December, however, you will need a barbell, a box, and a pull-up bar—so it's best to head to the 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 “Painsylvania” in December
21-15-9 sounds simple, right? But trust us—this is no walk in the park. Painsylvania challenges you with increasing deadlift weights, explosive burpee box jump overs, and demanding bar muscle-ups.
A classic for time workout that tests your strength, explosiveness, and technique in equal measure.
What you need:
A barbell (with a decent amount of weight on it)
A box
A pull-up bar for bar muscle-ups
And, of course, the SmartWOD timer
Tip from Lorenzo: Pace yourself. The deadlifts get heavier, the muscle-ups don't get any easier—and by the last nine reps, you'll know why this workout is called what it is.
“Painsylvania” in various difficulty levels
Time to expose the beast. Here are the three levels of the workout:
Fitness level Performance (professionals)
For Time:
21 Deadlifts, 102/75 kg
21 Burpee Box Jump Over
21 Bar Muscle-Ups
15 Deadlifts, 125/92 kg
15 Burpee Box Jump Over
15 Bar Muscle-Ups
9 Deadlifts, 143/105 kg
9 Burpee Box Jump Over
9 Bar Muscle-Ups
Fitness level Fitness (Advanced)
For Time:
21 Deadlifts, 75/55 kg
21 Burpee Box Jump Over
21 Pull-Ups
15 Deadlifts, 90/65 kg
15 Burpee Box Jump Over
15 Pull-Ups
9 Deadlifts, 105/75 kg
9 Burpee Box Jump Over
9 Pull-Ups
Fitness level Starter (Beginner)
For Time:
21 Deadlifts, 55/40 kg
21 Burpee Box Jump Over
21 Jumping Pull-Ups
15 Deadlifts, 65/50 kg
15 Burpee Box Jump Over
15 Jumping Pull-Ups
9 Deadlifts, 75/60 kg
9 Burpee Box Jump Over
9 Jumping Pull-Ups
You can step over the box instead of jumping if needed.
Which level is right for me?
Here, your skill level—and your nerves—are what matter:
Are you confident doing bar muscle-ups and love heavy deadlifts? Then the Performance Level is your playground.
If you're still working on muscle-ups but can do strong pull-ups and solid deadlifts, the Fitness Level is perfect for you.
And if you want to refine your technique, start at the Starter Level—here, too, you'll quickly realize that “easy” is relative.
Important: The deadlifts get heavier, so plan your sets wisely. If you go too hard in round one, you'll learn where “pain” in Painsylvania comes from in round three.
The button below takes you directly to the workout in the SmartWOD Workout Generator app. Just click on “Start workout” and you're ready to go!
Lorenzo Ursini vs. “Painsylvania”
Teen CrossFit Games athlete and 3x “Fittest Teen in Italy” Lorenzo Ursini shows you on our YouTube channel how he battles his way through “Painsylvania” – with speed, technique, and plenty of grit.
Here you can watch him in real time as he rips through the For Time workout and get tips from him.
Who is Lorenzo Ursini?
If you don't know Lorenzo yet, he is our newest (and at 17, also youngest) SmartWOD athlete and comes from beautiful Italy. A few days ago, he competed for the first time in the Age-Group CrossFit Games in the 16–17 age group, having already won the title of “Fittest Teen in Italy” (2022, 2023 & 2025) three times.
We are confident that Lorenzo still has a lot of potential and are therefore accompanying him on his journey to become the fittest version of himself. You will therefore see him regularly in our Instagram Story.
Fancy a quick trip to Pennsylvania?
Then grab that barbell! This workout will challenge you—physically, mentally, and perhaps even emotionally.
Let us know how you did and share your score on Instagram with us. We can't wait to see who makes it through Painsylvania—and who wants to go back there voluntarily. 💀🔥
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