Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Jog
-into-
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
10-12 minutes Heavy Single Deadlift
3. Workout Prep
3 Sets
50m Run (build in pace)
3 Power Cleans (light – build in weight)
Strength/Accessory
Deadlift
Build up to a Heavy Deadlift
10-12 minutes
Workout
Burrito (Time)
Freedom (RX’d)
10 Power Cleans (135/95)
200m Run
8 Power Cleans (155/105)
200m Run
6 Power Cleans (185/125)
200m Run
4 Power Cleans (205/135)
200m Run
2 Power Cleans (225/155)
200m Run
(KG conv: PC1 60/42.5, PC2 70/47.5, PC3 85/57.5, PC4 92.5/60, PC5 102.5/70)
Independence
10 Power Cleans (115/80)
200m Run
8 Power Cleans (135/95)
200m Run
6 Power Cleans (155/105)
200m Run
4 Power Cleans (185/125)
200m Run
2 Power Cleans (205/135)
200m Run
(KG conv: PC1 52.5/35, PC2 60/42.5, PC3 70/47.5, PC4 85/57.5, PC5 92.5/60)
Liberty
15 Dumbbell Power Cleans (light)
200m Run
12 Dumbbell Power Cleans (light)
200m Run
9 Dumbbell Power Cleans (light)
200m Run
6 Dumbbell Power Cleans (light)
200m Run
3 Dumbbell Power Cleans (light)
200m Run
Target time: 9-11 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Foot Smash
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.
Dorsiflexion Matrix
Foot Smash