SmartWOD Workout of the Month for July: “License to Grill”
- Lin ny
- Jun 30
- 3 min read
Want to feel your thighs burn a little? Then our latest SmartWOD workout of the month is just right for you!
In “License to Grill”, you can expect some seriously heavy back squats, refined with a pinch of upper body strength.
The AMRAP workout starts off easy, but will have you sweating within minutes.
Curious? Then scroll quickly 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 the SmartWOD “Workout of the Month,” we publish a new 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.
There is usually also a minimal or home version that you can do with less equipment. However, you should stop by your favorite gym or box in July, because you will need a rack and rings or a pull-up bar.
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 “License to Grill” in July
A few squats and then off to the rings – sounds like 9 minutes of fun, right? However, the increasing number of repetitions will quickly change your mind.
What do you need for the workout?
Tip from Moritz Fiebig: Pace yourself well. The AMRAP starts with relatively low repetitions, but quickly becomes intense.
“License to Grill” in various difficulty levels
Okay, let's take a closer look at the workout! Here are the three different levels.
Tip: If you don't have a rack or barbell, you can also do this workout with two dumbbells. However, the weight should be similarly challenging.
Fitness level Performance (Pros)
AMRAP 9 min:
3-6-9-...
Back Squats, 120/85 kg
Ring Muscle-Ups
Fitness level Fitness (Advanced)
AMRAP 9 min:
3-6-9-...
Back Squats, 70/50 kg
Burpee Pull-Ups
Fitness level Starter (Beginners)
AMRAP 9 min:
3-6-9-...
Back Squats, 45/30 kg
Jumping Pull-Ups
Which level is right for me?
This time, it's your strength and skills that decide:
Can you do ring muscle-ups? Then the professional version is perfect for you!
In all other cases, you can choose between the Fitness and Starter levels, as these involve burpee pull-ups or jumping pull-ups.
However, the weight is also crucial when performing back squats. Select a weight that allows you to perform 30 or more repetitions with good form.
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. “License to Grill”
Our SmartWOD poster boy and 3x CrossFit Games athlete Moritz Fiebig shows you how much fun he has with the workout – on our YouTube channel.
Here you can watch him in real time as he completes the AMRAP 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. Moritz has already competed in the CrossFit Games three times (2022, 2023 & 2024) and will be back again in August. He has also been named “Fittest Man in Germany” for the fourth time in a row in 2024. A real beast.
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.
Well, fancy a little barbecue?
Then you hereby receive the “License to Grill” from us. But be careful not to burn yourself (literally).
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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