Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Banded Pass Throughs
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog
2. Strength
Build up to a Heavy 1-rep Clean Grip Deadlift
in 15:00
3. Workout Prep
2 sets:
2 Burpee Dumbbell Deadlifts (build in weight)
3 Toes to Bar
Strength/Accessory
Clean Grip Deadlift
Build up to a Heavy Clean Grip Deadlift
in 15:00
Workout
Big Bear (Time)
Freedom (RX’d)
15-10-5
Dumbbell Burpee Deadlift (50s/35s)
30-20-10
Toes to Bar
(KG conv: 22.5/15 DBs)
Independence
15-10-5
Dumbbell Burpee Deadlift (35s/25s)
25-20-5
Toes to Bar
(KG conv: 15/10 DBs)
Liberty
15-10-5
Up Downs
Dumbbell Deadlift (light)
Hanging Knee Raises
Target time: 6-8:00
Time cap: 10:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 30 Seconds Foam Roller Hip Internal Rotations
1 Minute Supine Twists (each side)
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.
Quad Foam Rolling
Foam Roller Hip Internal Rotations
Supine Twist