SmartWOD Workout of the Month for May: “Hangry Birds”

Lin ny
Apr 30
3 min read

Updated: May 1

New month, new workout. And do you know what we haven't had yet in SmartWOD's “Workout of the Month”? A partner workout!

We're changing that now – with the For Time workout “Hangry Birds.”

All you need are dumbbells, a pull-up bar, and, of course, your favorite workout buddy. Because communication is key in this workout.

Want to know more about our new #WOM? Then scroll through the article and get started right away with the link to the workout. ⬇️

SmartWOD Workout of the Month – what is it?

With the SmartWOD Workout of the Month, we publish a new, challenging workout every month for what is probably the fittest community in the world – the SmartWOD Community.

There are 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 excuses. This month, there's also a version you can do at home with less equipment.

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

The SmartWOD workout in May: “Hangry Birds”

SmartWOD Workout of the Month: “Hangry Birds”

On paper, “Hangry Birds” looks relatively harmless: a few thrusters, a few pull-ups, burpees. Easy. However, you don't do it alone, but with a partner. And in sync.

Your task: Try to complete the workout as quickly as possible. The faster you are, the fewer burpees you have to do (because you have to do some every 60 or 90 seconds).

However, that's not the only nasty thing we've come up with. There are also “ascending reps”, which means that the number of repetitions increases.

What do you need for the workout?

Two dumbbells
A pull-up bar or rings
A little bit of space
A partner in Sweat & Crime

Tip: Communicate well with each other and always keep an eye on each other, because all movements are synchronized. Specifically, this means:

During thrusters, your arms should be extended above your head with the dumbbells at the same time.
During pull-ups, your chin should be above the bar at the same time. If you go for muscle-ups, your arms need to be locked out at the same time.
During burpees, your chest should touch the floor and your hips should be extended during the jump at the same time.

“Hangry Birds” in various difficulty levels

Now you're probably eager to know exactly what the workout entails. Here are the three different levels:

Fitness level Performance (Pros)

For time

3-6-9-12-15-18

Sync. DB Thruster, 2x 22,5/15

Sync. Bar Muscle-ups

Every 1:00: 5 Sync. Burpees

Fitness level Fitness (Advanced)

For time

3-6-9-12-15-18

Sync. DB Thruster, 2x 17,5/12,5

Sync. Kipping Pull-ups

Every 1:00: 5 Sync. Burpees

Fitness level Starter (Beginners)

For time

3-6-9-12-15-18

Sync. DB Thruster, 2x 15/10

Sync. Banded Pull-ups or Ring Rows

Every 1:00: 5 Sync. Burpees

Minimal or Home Version

For time

3-6-9-12-15-18

DB Thruster, 2x 17,5/12.5

Bent Over Dumbbell Rows

Every 1:00: 5 Burpees

By the way: If you don't have a training partner, you can of course do “Hangry Birds” on your own!

Which level is right for me?

It's a question of strength and skill. Can you do muscle-ups? If not, you automatically fall into the fitness or starter level. In addition, the following applies:

The number of repetitions increases, so make sure you can perform all 63 repetitions correctly (knowing that you may have to wait for your partner in certain positions).
Otherwise, we recommend that you reduce the weight.
By the way, it's no problem if you and your partner are at different levels – the main thing is that you're in sync at the crucial points.

Are you ready? 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