Swamp City WOD – Sat, Jun 29

Swamp City Fitness – Swamp City WOD


Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine


3 sets:

5 Ring Rows

5 Toe Assist Ring Muscle Up Transition

5 Double Dumbbell Deadlifts

10 Walking Lunge Steps

2. Workout Prep

-With Partner-

3 sets

5/4 Calorie Air Bike (each-build in pace)

1 Muscle Up

10ft Farmer Carry Walking lunge (build weight)


“Adventure is out there!” (Time)

Freedom (RX’d)

Teams of 2

100/80 Calorie Air Bike

20 Ring Muscle Ups (Or 60 Chest to Bar)

300ft Farmers Carry Lunge (70s/50s)

(KG conv: 32.5/22.5 DBs)


Teams of 2

80/65 Calorie Echo Bike

15 Ring Muscle Ups (Or 45 Chest to Bar)

300ft Farmers Carry Lunge (50s/35s)

(KG conv: 22.5/15 DBs)


Teams of 2

50/40 Calorie Echo Bike

40 Jumping Pull Ups

300ft Single Dumbbell Walking Lunge (light)

Target time: 11-13 minutes

Time cap: 16 minutes

Workout Option 2: Mayhem for Water (AMRAP – Rounds and Reps)

Teams of 2

15:00 AMRAP

800m Row (split)*

25 Synchro Burpees over Rower

* Partner holds 2 Dumbbells while partner rows (or 2 heavy jugs of water to bring special meaning to the workout).

RX: 70/50lb DBs

Compete: 100/70lb DBs

Independence: 50/35lb DBs

Liberty: Light

(KG conv: 32.5/22.5 RX, 45/32.5 Compete, 22.5/15 Independence)

This is a special fundraising workout through Mayhem Mission and Neverthirst to help bring clean water to the unreached population in Ethiopia. For more information on how you can help, please visit


Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

10 Deficit Sumo DB/KB Deadlift @ moderate weight RPE 7

10 GHD Hip Raise @ moderate weight RPE 7

30 Laying Heel Taps

20 Plank KB Pull Unders

:45 sec Face-Up Chinese Plank

*Rest 3 minutes b/t rounds

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