Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
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)
Workout
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-
Independence
No Change to Workout
Liberty
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.
Strength/Accessory
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.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
