Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
5 Deadlifts (empty bar)
5 Hang Power Cleans (empty bar))
5 Kip Swings
3 Inch Worms
2. Strength
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
3. Workout Prep
3 sets
5 Air Squats
1 Muscle Up
3 Hang Power Cleans (build in weight)
Strength/Accessory
Deadlift
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
Workout
Nasty Girls (Time)
Freedom (RX’d)
“Nasty Girls”
3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)
(KG conv: 60/42.5)
-OR-
3 Rounds
50 Air Squats
20 Pull Ups
10 Hang Power Cleans (135/95)
(KG conv: 60/42.5)
Independence
3 Rounds
50 Air Squats
5 Ring Muscle Ups or Bar Muscle Ups
10 Hang Power Cleans (115/80)
(KG conv: 52.5/35)
(sub 12 pull-ups if not doing muscle-ups)
Liberty
3 Rounds
30 Air Squats
7 Up Down + Jumping Pull Up
10 Dumbbell Hang Power Cleans (light)
Target Time: 7-9 Minutes
Time Cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
4×5 Quad Foam Rolling (each leg)
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.
Bootstrappers
Quad Foam Rolling
