Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Row (increase pacing every 1:00)
-into-
4:00 AMRAP
6 Box Step Ups
5 Single Arm Dumbbell Shoulder Press (each)
5 Up Downs
2. Workout Prep
2 sets:
5/4 Calorie Row
2 Box Jumps
4 Dumbbell Push Press (build in weight across sets))
Workout
Monopoly (AMRAP – Rounds and Reps)
Freedom (RX’d)
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps (20)
10 Dumbbell Push Press (50s/35s)
– Rest 90 seconds between sets. When starting the next set, resume where you left off.
(KG conv: 22.5/15 DBs)
Independence
4 sets:
3:00 AMRAP
10/8 Calorie Row
8 Box Jumps (20)
10 Dumbbell Push Press (35s/25s)
Rest 90 seconds between sets
(KG conv: 15/10 DBs)
Liberty
4 sets:
3:00 AMRAP
8/7 Calorie Row
8 Box Step Ups (20)
8 Dumbbell Push Press (light)
Rest 90 seconds between sets
Target number of Rounds each set: 2+ Rounds
Minimum number of Rounds before scaling: 1.5 Rounds
Gymnastics
Strict Pull-ups: Week 6 (Checkmark)
This is the LAST WEEK of our Strict Pull-up strengh cycle! It’s testing day!
Strength Test:
Freedom: 1RM weighted Strict Pull-up
Independence: max unbroken unweighted strict pull-ups
Liberty: Find the lightest band that you can do one strict pull-up with
Scoring: note your level and score achieved.
Ongoing Homework: we have created some homework for any athlete that wishes to continue with their strict pull-up strength to either work towards getting their first strict pull-up or to build strength in their current abilities. You can view the suggested homework here: bit.ly/4dKGr86
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Calf Foam Rolling
1 Min Ring Tricep Stretch
2x 15 Adductor Rockbacks
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf Foam Rolling
Ring Tricep Stretch
Adductor Rockbacks