Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
10 Banded Pull Aparts
5 Bench Press (build in weight)
10 Sit Ups
10 Box Step Ups
2. Workout Prep
2 sets:
5/4 Calorie Machine
2 Bench Press
-practice transitioning on and off machines
Workout
4.40 Challenge Workout (Time)
Freedom (RX’d)
Teams of 2
440 calories on any machine
*Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35))
**Start with the Machine
(KG conv: 85/50 Bar or 22.5/15 DBs)
Independence
Teams of 2
440 calories on any machine
-Every 3:00 perform 4 Bench Press (155/95) or 8 Push-ups or 8 Dumbell Bench (2×50/35)
(KG conv: 70/42.5 Bar or 22.5/15 DBs)
Liberty
Teams of 2
220 calories on any machine
-Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups
Target time: Sub 40 minutes
Time cap: 50 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
-rest 30 seconds-
12 Standing DB Lateral Raise @ moderate weight – maintain quality
-rest 30 seconds-
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
-rest 30 seconds-
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Standing DB Lateral Raise
Single Dumbbell Waiter Hold Curl
Standing KB Crush Grip French Press