Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row
2:00 Run
-into-
10:00 AMRAP
10 Kip Swings (on rings)
10 Alternating V-Ups
5 Bench Press (empty bar – build across sets)
2. Workout Prep
2 sets:
150m Row (build in pace)
100m Run (build in pace)
5 Bench Press (build in weight)
5 Toes to Rings
Workout
Candy Land (Time)
Freedom (RX’d)
Teams of 2
4 Rounds
Partner 1: 400m Run
Partner 2: 500/450m Row
-into-
40 Bench Press (135/80)
40 Toes to Rings (Or Toes to Bar)
(KG conv: 60/35 BP)
Partner 1 Runs while Partner 2 Rows. After both athletes have finished, then move on to 40 bench and 40 toes to rings, shared, with one athlete working at a time. Continue in this way for 4 rounds, rotating who runs and who rows each round.
Independence
Teams of 2
4 Rounds
Partner 1: 400m Run
Partner 2: 500/450m Row
-into-
40 Bench Press (115/75)
30 Toes to Rings (Or Toes to Bar)
(KG conv: 52.5/35 BP)
Liberty
Teams of 2
4 Rounds
Partner 1: 300m Run
Partner 2: 400/350m Row
-into-
40 Dumbbell Bench Press (light)
40 Hanging Knee Raises
Target time: 18-20 minutes
Time cap: 24 minutes
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Standing Banded Pallof Press (each side)
:30 sec Side Plank (each side)
10 Around the World (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Kneeling Banded Hip Extension
GHD Hip Raise
Alternating Double DB Step Back Lunges Front Rack
Standing Banded Pallof Press
Around the Worlds