Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Air Bike
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Box Step Ups
10 Deadbug
10 Russian Kettlebell Swings (light)
5 Deadlifts (empty bar-build across sets)
2. Strength
Build up to a Heavy Deadlift
10-12 minutes
3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5/4 Calorie Air Bike (build in pace)
Strength/Accessory
Deadlift
Build up to a Heavy Deadlift
10-12 minutes
Workout
Summer Olympics (Time)
Freedom (RX’d)
42 Kettlebell Swings (53/35)
21/16 Calorie Air Bike
30 Kettlebell Swings (53/35)
21/16 Calorie Air Bike
18 Kettlebell Swings (53/35)
21/16 Calorie Air Bike
(KG conv: 24/16 KB)
Independence
42 Kettlebell Swings (35/26)
16/13 Calorie Air Bike
30 Kettlebell Swings (35/26)
16/13 Calorie Air Bike
18 Kettlebell Swings (35/26)
16/13 Calorie Air Bike
(KG conv: 16/12 KB)
Liberty
30 Russian Kettlebell Swings (light)
12/10 Calorie Air Bike
20 Russian Kettlebell Swings (light)
12/10 Calorie Air Bike
10 Russian Kettlebell Swings (light)
12/10 Calorie Air Bike
Target time: 9-11 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Cat Cow
2x 10 Reverse Leg Raises
2x 1 Minute Calf Pumps