SmartWOD Workout of the Month for September: "Cheers Brosnan 🍸”
- Lin ny
- 1 day ago
- 3 min read
Shaken, not stirred – if that's how you like your workouts, then you'll definitely enjoy our latest SmartWOD Workout of the Month!
In “Cheers Brosnan 🍸”, you can fight your way through five rounds for time in true 007 style. Your best weapon is your muscles.
Curious? Then scroll through our article. Below you will 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 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. In September, however, you will need a rack, so it is better to train in a fully equipped 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 everyone who participates. So it's definitely worth it!
Look forward to “Cheers Brosnan 🍸” in September
A little rope jumping, then onto the bar and then the dumbbells – easy, right? Maybe, but maybe not. Because over 5 rounds, that quickly adds up to quite a bit of volume.
What do you need for the workout?
Rack
Jumping rope
Lorenzo's tip: Plan ahead how you want to approach the workout and whether or where you want to split it up.
“Cheers Brosnan 🍸” in various difficulty levels
Time to take a look at the workout, right? Here are the three different levels.
Fitness level Performance (professionals)
5 Rounds for Time:
100 Double Unders
20 Toes to Bar
10 Dumbbell Snatch (1x30kg/ 1x22,5kg)
Time Cap 18’
Fitness level Fitness (advanced)
5 Rounds for Time:
70 Double Unders
12 Toes to Bar
10 Dumbbell Snatch (1x22,5kg/ 1x15kg)
Time Cap 18’
Fitness level Starter (beginner)
5 Rounds for Time:
100 Single Unders
20 Knee Raise
10 Dumbbell Snatch (1x15kg/ 1x10g)
Time Cap 18’
Which level is right for me?
This depends on your skills, but also on your strength:
Can you do double unders and toes to bar? Then both the pro and fitness versions are perfect for you! However, the two levels differ in terms of volume and weight, so choose wisely.
If you can't do either of these exercises, try the beginner level. Here you'll do single unders and knee raises, and you'll still work up a sweat.
The button below will take you directly to the workout in the SmartWOD Workout Generator app. Just click on “Start workout” and get started!
Lorenzo Ursini vs. “Cheers Brosnan 🍸”
Teen CrossFit Games athlete and 3x “Fittest Teen in Italy” Lorenzo Ursini shows you how he pushes through his workout – on our YouTube channel.
Here you can watch him in real time as he completes the For Time workout.
Who is Lorenzo Ursini?
If you don't know Lorenzo yet, he is our newest (and at 17, also youngest) SmartWOD athlete and comes from beautiful Italy. A few days ago, he competed for the first time in the Age Group CrossFit Games in the 16–17 age group, having already won the title of “Fittest Teen in Italy” three times (2022, 2023 & 2025).
We are confident that Lorenzo still has a lot of potential and will therefore accompany him on his journey to becoming the fittest version of himself. You will see him regularly in our Instagram Story in the future.
Ready to cheer on Brosnan?
Then grab the dumbbells or barbell! Try to complete the 5 rounds as quickly as possible and then be proud of yourself for seeing it through.
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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