Swamp City WOD – Mon, Apr 15

Swamp City Fitness – Swamp City WOD


Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up


3 sets

30-second Bike (easy pace)

10 Banded Pull Through (Left)

10 Banded Pull Through (Right)

10 Banded Pull Through (Both)

10 Hollow Rocks

5 Back Squats (empty bar-build across sets)

2. Workout Prep

2 sets:

3 Back Squats (build-in weight)

5 Air Squats

20-second Bike (build-in pace)


Madagascar (Weight)

Freedom (RX’d)

5 sets:

Minute 1: 10 Back Squats (60-65%)

Minute 2: Max Air Squats

Minute 3: Recovery Bike (Slow-Moderate)

-rest 3 minutes before going to accessory-


No Change to Workout


5 sets:

Minute 1: 10 Dumbbell Front Squats (light)

Minute 2: Max Low Box Step Ups

Minute 3: Recovery Bike (Slow-Moderate)

Target Time: Try and finish the back squats under 30 seconds. Everything else just move steady and get a good pump.

Time cap each set: Just Don’t move too slow.


Accessory (Checkmark)

4 sets:

10 Rear Foot Elevated Split Squats (each side)

10 Single Leg RDLs (each side)

-rest 1:00 between sets-

* Both movements are with a single dumbbell.


Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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