Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell Shoulder Press (each)
10 Deadbugs
5 Back Squat (Build in weight)
2. Strength
4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-
3. Workout Prep
2 sets:
2 Single Arm Dumbbell Thrusters (each)
10ft Single Dumbbell Walking Lunge
10 Double Unders
Strength/Accessory
Back Squat
4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-
Workout
Monster Mash (2 Rounds for time)
Freedom (RX’d)
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
36 Double Unders
-rest 3:00 between sets-
(KG conv: 22.5/15 DB)
Independence
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
30 Double Unders
-rest 3:00 between sets-
(KG conv: 15/10 DB)
Liberty
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (light)
50ft Walking Lunge
36 Single Unders
-rest 3:00 between sets-
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
15x Bootstrappers
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.
90/90 Rotations
Bootstrappers
Calf Pumps