Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
7:00 AMRAP:
10 Deadbugs
3 Inch Worms
5 Pike Shoulder Taps
10 Single Leg Dumbbell RDLs (each)
3 Deadlifts (empty bar)
2. Strength
3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift)
-complete a set every 2:00-
*After athletes complete their final deficit deadlift they may begin the accessory after a 2:00 break.
4 sets
8 Dumbbell Walk Through Lunge (left)
8 Dumbbell Walk Through Lunge (right)
*Use light-moderate weight
-rest 1-2 minutes between sets-
3. Workout Prep
2 sets:
4 GHDs
1 Wall Walk
Strength/Accessory
Deficit Deadlift
Perform deficit deadlifts on a 2-inch riser
Deficit Deadlift 3×8
3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit
– Complete a set every 2:00-
– The Lunge accessory work should be started 2 min after the last set
Dumbbell Walk Through Lunges (Weight)
Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.
4 sets
8 Dumbbell Walk Through Lunge (left)
8 Dumbbell Walk Through Lunge (right)
*Use light-moderate weight
-rest 1-2 minutes between sets-
* Hold DBs in any fashion. Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.
Workout
Joy (Time)
Freedom (RX’d)
10 Rounds
10 GHDs (Or V-Ups)
3 Wall Walks
Independence
10 Rounds
10 GHDs to Parallel (Or V-Ups)
2 Wall Walks
Liberty
10 Rounds
10 Sit Ups
3 Inch worms
Target time: 9-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Biceps Stretch on Rig
10x 5 Second Cobra
2x 20 Foam Roll Up Wall
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.
Biceps Stretch on Rig
Cobra
Foam Roll Up Wall