Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Row
30-second Jump Rope
10 Banded Pass Throughs
3 Shoulder Press (empty bar – build across sets)
10 Alternating V-Ups
2. Strength
5 sets
3 Shoulder Press (75-80%)
-complete a set every 2:00 –
3. Workout Prep
2 sets:
5/4 Calorie Row
10 Double Unders
5 Dumbbell Press (build in weight)
Strength/Accessory
Shoulder Press
5 set
3 Shoulder Press (75-80%)
-complete a set every 2:00 –
Workout
Oilers (5 Rounds for time)
Freedom (RX’d)
5 sets:
20/16 Calorie Row
50 Double Unders
15 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-
(KG conv: 15/10 DBs)
Independence
5 sets:
16/12 Calorie Row
35 Double Unders
12 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-
(KG conv: 15/10 DBs)
Liberty
5 sets:
12/10 Calorie Row
50 Single Unders
12 Dumbbell Bench (light)
-rest 1:00 between sets-
Target time each set: 2-2:30
Time cap each set: 3:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Calf Pumps
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 Pump
Ring Lat Stretch