SmartWOD Workout of the Month for January: “Goose Bumps 🤜🦆”

Ever gotten goosebumps from a workout? No? Then “Goose Bumps 🤜🦆” might change that.

Our new SmartWOD Workouts of the Month focusses on short, hard intervals, increasing heart rate, and exactly the kind of fatigue that makes you wonder after every round why on earth you're doing this to yourself.

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 often a minimal or home version available. However, for “Goose Bumps 🤜🦆”, you will need dumbbells, a pull-up bar, a wall, and some space—so it's better to do the EMOM in a box or a well-equipped home 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 “Goose Bumps 🤜🦆” in January

16 minutes EMOM. Sounds manageable at first—until you realize what each minute demands of you. The workout may be simple in structure, but it's nastily combined. The burpees will send your heart rate skyrocketing, the snatches will challenge your grip (and lower back), and the wall walks will give you a deluxe shoulder burn.

This four-minute cycle repeats four times. Your goal: In minute 3, collect as many clean wall walks as possible—that's your score.

What do you need for the workout?

• A dumbbell

• A wall

• Space for burpees + a pull-up bar

• And, of course: the SmartWOD timer

Tip from Moritz: Do all the upcoming exercises during the warm-up, including the burpees and snatches. You will quickly realize how demanding the EMOM is—and how valuable every single break is.

“Goose Bumps 🤜🦆” in various difficulty levels

Let's take a closer look at the workout! Here are the three different levels:

Fitness Level Performance (Professionals)

EMOM 16:

Min 1: 15 Burpees to target

Min 2: 20 alt. DB snatch

Min 3. Max Wall Walks

Min 4: Rest

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Fitness Level Fitness (advanced)

EMOM 16:

Min 1: 12 Burpees to Target

Min 2: 16 alternating Dumbbell Snatches (15/10 kg)

Min 3: Max Wall Walks

Min 4: Rest

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Fitness Level Starter (Beginner)

EMOM 16:

Min 1: 10 Burpees

Min 2: 12 alternating Dumbbell Snatches (10/7,5 kg)

Min 3: Max Inchworms oder Half Wall Walks

Min 4: Rest

Which level is right for me?

With “Goose Bumps 🤜🦆”, your shoulder endurance is the deciding factor.

• If you can perform wall walks cleanly and in a controlled manner, the performance or fitness level is perfect for you.

• If wall walks aren't your thing (yet), start at the beginner level—the challenge remains high, just a little more controlled.

Important: Your score is calculated only in the third minute of each round. So don't waste energy unnecessarily in the first two minutes.

The button below will take you directly to the workout in the SmartWOD Workout Generator app. Just click on “Start workout” and get started!

Start workout

Moritz Fiebig vs. “Goose Bumps 🤜🦆”

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 EMOM 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, Sankt Pauli Athletik. He has already competed four times in the CrossFit Games (2022, 2023, 2024 & 2025) and is a real beast even beyond 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.

Fancy some goosebumps?

This workout is short, intense, and exactly the kind of challenge you love and hate at the same time.

When your arms are shaking during the wall walks and you still manage to do one more rep, you'll know why it's called “Goose Bumps 🤜🦆.”

Share your score with us on Instagram and tell us: How many wall walks did you do—and at what round did you start getting goose bumps?