Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Bike
-into-
3 sets:
100m Run
5 Sandbag Deadlifts (light-build in weight)
10 Roll and Reach
30-second Knee Plank (elbows)
2. Workout Prep
2 sets:
-With partner-
50m Run (together)
2 Sandbag Cleans (build in weight)
10ft Sandbag Carry
Workout
Reuben Sandwich (Time)
Freedom (RX’d)
Teams of 2
4 Rounds
400m Run (Together)
10 Sandbag Cleans (150/100) (Or Power Cleans 185/125) (Split between partners)
100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry 70s/50s) (Each)
(KG conv: 70/45 Sandbag, 83/56 Power Clean, 32.5/22.5 DBs)
Independence
Teams of 2
4 Rounds
400m Run (Together)
10 Sandbag Cleans (100/70) (Or Power Cleans 135/95)
100ft Sandbag Carry (100/70) (each) (Or Dumbbell Farmer Carry 50s/35s)
(KG conv: 45/32.5 Sandbag, 61/43 Power Clean, 22.5/15 DBs)
Liberty
Teams of 2
4 Rounds
300m Run (Together)
10 Dumbbell Cleans (moderate)
100ft Dumbbell Farmer Carry (light)
Target time: Sub 17 minutes
Time cap: 22 minutes
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds:
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Ring Y Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)