Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine:
-into-
3 sets
10 Alternating Box Step Ups
30-second Knee Plank
3 Inch Worms
2. Workout Prep
Get set up relatively quickly, and let’s light this candle!
Workout
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Freedom (RX’d)
Chad 1000x
For Time:
1000 Box Step Ups (20in)
Use a 45/35lb vest/ruck backpack if available (KG 20/15)
Independence
1000 Box Step Ups (20in)
-Use 35/25lb vest/ruck backpack if available (KG 15/10)
Liberty
For Time:
500 Box Step Ups (16in)
No Target/cap today. Just keep moving.
Written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. The Step Up Foundation was founded by his wife, Sara, in Chad’s honor. You can learn more or donate here: stepupfoundation.org
Alternative Workout Option
Klepto (Time)
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
Freedom (RX’d)
4 Rounds
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)
(KG conv: 65/45 SC)
Independence
4 Rounds
27 Box Jumps (20/16)
20 Burpees
11 Squat Cleans (125/85)
(KG conv: 57.5/37.5 SC)
Liberty
4 Rounds
27 Box Step Ups (20/16)
20 Up Downs
11 Dumbbell Squat Cleans (light)
Target time: 18-20 minutes
Time cap: 25 minutes
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Optional Accessory
Optional Core Work (Checkmark)
3 Rounds:
10 KB Side Bends (each side)
20 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2 minutes between rounds
Kettlebell Side Bend
Pulse Ups
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Seconds Foam Roller Hip Internal Rotations
20x Shoo the Cat
2x 1 Minute Calf Pumps
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.
Foam Roller Hip Internal Rotations
Shoo the Cat
Calf Pumps