Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7s
into
8:00 AMRAP
30 seconds Jump Rope
5 Half Kneeling Single Arm Dumbbell Press (each)
10 Walking Lunge Steps
1 Zombie Rope Climb (Or 8 Ring Rows)
2. Workout Prep
2 sets:
10 Double Unders
3 Single Arm Dumbbell Push Press (each, build in weight)
1 Rope Climb (half-way)
Workout
Thunderbird (Time)
Freedom (RX’d)
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (50/35)
5-4-3-2-1
Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups)
(KG conv: 22.5/15 DBs)
Independence
40-30-20-10-5
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (35/25)
3-2-1-1-1
Rope Climbs (Or 12-10-8-6-4 Strict Pull Ups)
(KG conv: 15/10 DBs)
Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (light)
15-12-9-6-3
Ring Rows
Target time: 12:00-14:00
Time cap: 18:00
Row Warm-up
Row Warm Up (No Measure)
After the metcon, athletes should rest 5+ minutes before preparing for the Row Challenge. Bring the rowers out when ready and dial in your pacing.
Row Workout Prep:
3 sets of 30-second Row
– Set: Easy-Moderate (65%)
– Set 2: Moderate (75%)
– Set 3: Moderate-Fast (this should be your planned workout pace)
Rest 30-60 seconds between sets
Notes:
Remember, this is a 1000m (M/F). Start at a moderate-aggressive pace (80%+) and aim to ramp it up in the final 200m. Don’t sell out early only to fall back and end with negative pacing.
Finisher
1000m Row (Time)
Max Effort 1000m Row
Row 1000m for time
Concept2 is holding a worldwide virtual sprint challenge. Race 1,000m on the Concept2 Rower and enter your time in their Online Logbook by March 11th at 8 AM EST. See how you rank worldwide! More information can be found here: log.concept2.com/challenges/indoor-sprints
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
1 Minute Ring Lat Stretch
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
Pec Stretch
Ring Lat Stretch