SmartWOD Workout of the Month for May: “Rowbert De Niro”
- Lin ny
- 2 days ago
- 3 min read
“Are you talking to me?” asks Robert De Niro in "Taxi Driver". And we reply with a crisp: “Hello there!”
Our new SmartWOD Workout of the Month “Rowbert De Niro” pushes you to your limits in five intense intervals—and demands your full concentration every single time.
Grip, traction, and your heart rate—they’re all constantly working against you here. And that’s exactly what makes it so exciting.
Want to know more? Then scroll through our article. Further down, you'll also 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 release a new workout every month for what is arguably the fittest community in the world—the SmartWOD community. And we offer it in three difficulty levels—from beginner to pro athlete.
There’s often a minimal or home version available. For “Rowbert De Niro”, however, you’ll need a pull-up bar, a rowing machine AND a barbell, which is why it’s best to do the For Time workout at a gym or in a well-equipped home gym.
By the way: Share your score with us on Instagram and compare your results with other SmartWOD athletes from around the world. Every now and then, we also give away premium codes and goodies to everyone who participates. So it’s definitely worth it!
Look forward to “Rowbert De Niro” in May
Five laps. Each one against the clock.
That means: You go all out on every lap, take a break afterward—and then start over from scratch. And that can quickly become a challenge.
Why? Because every time, you have to decide anew: How much gas do I have left?
What do you need for the workout?
A pull-up bar
A barbell
And of course: the SmartWOD Timer
Tip from Moritz: Don't treat the first lap like it's the final. If you push too hard here, you'll pay for it starting on lap two.
“Rowbert De Niro” at various difficulty levels
It's high time you found your level:
Fitness level Performance (Pros)
5 Rounds, each for time:
400 m Row
12 Bar Muscle-Ups
9 Snatches (75/50 kg)
Rest 2 min
Fitness level Fitness (Advanced)
5 Rounds, each for time:
400 m Row
12 Chest-to-Bar Pull-Ups
9 Snatches (50/35 kg)
Rest 2 min
Fitness level Starter (Beginners)
5 Rounds, each for time:
400 m Row
12 Pull-Ups oder Ring Rows
9 Snatches (30/20 kg)
Rest 2 min
Which level is right for me?
What matters most here are your skills on the bar and your snatch weight.
If you can perform confident muscle-ups and execute a clean snatch even when fatigued, the Performance Level is the right choice.
At the Fitness Level, the structure remains the same, but the requirements are slightly more accessible—perfect if you have solid pull-ups and a stable snatch.
The Starter Level reduces distance and weight, allowing you to focus on technique, rhythm, and clean execution.
Important: You should be able to finish each lap at a similar pace. If your times drop significantly, you’ve chosen a level that’s too challenging.
Click the button below to go directly to the workout in the SmartWOD Workout Generator app. Just click “Start Workout” and get started!
Moritz Fiebig vs. “Rowbert De Niro”
Our SmartWOD star pump specialist and 4-time CrossFit Games athlete Moritz Fiebig shows you just how challenging the workout is—right here on our YouTube channel.
Here you can see exactly how he paces himself, when he deliberately picks up the pace, and where he conserves energy. That’s especially crucial in this workout.
Who is Moritz Fiebig?
If you don't know Moritz yet: He's from Hamburg, where he owns his own CrossFit box called Sankt Pauli Athletik. He's already competed four times at the CrossFit Games (2022, 2023, 2024, and 2025) and is a real beast even off the competition floor.
By the way, you'll see Moritz all over our Workout Generator App: In the Exercise Library, you'll find videos featuring him where he shows you how to perform individual movements correctly. And he also pops up regularly in our Instagram Story.
Let's hit the rowing machine!
Five rounds, five chances to get it right.
This workout rewards smart pacing, solid technique, and the ability to keep pushing forward.
Be sure to let us know how you liked it and share your score on Instagram with us!
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