SmartWOD Workout of the Month for March: “Forest Gum”

Lin ny
4 days ago
3 min read

Life is like a box of chocolates – and with “Forest Gum,” you never know what you're going to get.

Our new SmartWOD Workout of the Month takes you through four short, intense AMRAPs that look doable on paper—but feel significantly harder with each round.

Grip, traction, and pulse—they all work constantly against you here. And that's exactly what makes it so appealing.

Want to know more? 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 “Forest Gum”, you need a pull-up bar and some space, which is why it is better to do the AMRAP 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 “Forest Gum” in March

Four rounds of three minutes AMRAP. Sounds short, but those three minutes are tough.

The combination of heavy kettlebell deadlifts, chest-to-bar pull-ups, and burpees over kettlebells ensures that your grip, pulling power, and heart rate are all challenged at the same time.

The tricky part: you get a 90-second break after each round—just enough to collect yourself, but not enough to fully recover.

What do you need for the workout?

Two kettlebells
A pull-up bar
Some space for burpees
And, of course: the SmartWOD timer

Tip from Moritz: Start the first round in a controlled manner. If you pace yourself too quickly here, you will notice by the third round at the latest how your grip is slipping and the pull-ups are becoming difficult.

“Forest Gum” in various difficulty levels

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

Fitness level Performance (Pros)

4 x AMRAP 3 min:

12 Double KB Deadlifts (32/24)

10 Chest-to-Bar Pull-ups

8 Burpee Over Kettlebells

Rest 1:30 between each AMRAP

Fitness level Fitness (Advanced)

4 x AMRAP 3 min:

12 Double KB Deadlifts (24/16)

10 Pull-ups

8 Burpee Over Kettlebells

Rest 1:30 between each AMRAP

Fitness level Starter (Beginner)

4 x AMRAP 3 min:

12 Double KB Deadlifts (16/12)

10 Jumping Pull-Ups

8 Burpee Over Kettlebells

Rest 1:30 between each AMRAP

Which level is right for me?

This is mainly determined by the kettlebell weight and your pull-up skills.

The structure is the same in all three levels – the difference lies in the double KB deadlifts and the pull variation on the bar.

If you can safely move heavy kettlebells (32/24 kg) and consistently perform chest-to-bar pull-ups, the Performance Level is right for you.
If you can perform solid pull-ups but your grip tires quickly, the Fitness Level is the better choice.
If pull-ups are still too challenging, start at the beginner level with jumping pull-ups and lighter kettlebells—the training stimulus will still be high.

Important: The deadlifts are repeated in every round. So choose a weight that you can lift consistently throughout all four AMRAPs.

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. “Forest Gum”

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 battles his way through the AMRAP 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 outside 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.