Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
6 sets:
Tabata Machine: 20 secs on/10 secs off
*Pace should be moderate/fast, not a Sprint –
-into-
3 sets:
20-30 second Dead Hang (pull-up bar)
10 Goblet Squats
2. Workout Prep
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *
Workout
Return of the Jedi (Time)
Freedom (RX’d)
Partner Workout:
500/400 Calorie Bike Erg OR 375/300 cal Air Bike OR 5,000m Run
One partner works at a time. “Resting” partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired.
* Repeat from Aug 13th, 2022
(KG conv: 32.5/22.5 Farmer)
Independence
Partner Workout:
400/325 Calorie Bike Erg or 300/240 Air Bike or 4,000m Run
(Partner Must Hold 2×70/50 in farmers hold)
(Switch on the bike as desired)
(KG: 32.5/22.5)
Liberty
Partner Workout:
250/200 Calorie Bike Erg or 200/150 Air Bike or 2500m Run
(Partner Must Hold 2 dumbbells in farmers hold, light)
(Switch on the bike as desired)
Target time: 28-32 minutes
Time cap: 40 minutes
Strength/Accessory
Core (Checkmark)
4 sets:
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with med ball (each side)
7 Alligator Rolls (each side)
Rest 2:00 between sets
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back