Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets:
10 Banded Pass Throughs
3 Muscle Snatch
3 High Hang Power Snatch
5 Kip Swings
5 Ring Rows
2. Workout Prep
3 sets: (with partner)
5/4 Calorie Assault Bike (build in pace/practice transition)
25ft Farmer Carry (build in weight)
2 Power Snatch (build in weight)
1 Muscle Up
Workout
Repeat Workout #51 (Time)
Oldsmobile
Freedom (RX’d)
Teams of 2
150/120 Calorie Air Bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
100/75 Calorie Air Bike
50 Power Snatches (135/95)
50/40 Calorie Air Bike
30 Muscle Ups or 50 Burpee Pull Ups
– Split reps as needed –
– Repeat from May 6th, 2023
(KG conv: 32.5/22.5 DBs, 60/42.5 barbell)
Independence
Teams of 2
120/100 Calorie Air Bike
10x100ft Farmer Carry (50s/35s) (5 each 1:1)
75/60 Calorie Air Bike
50 Power Snatches (95/65)
40/30 Calorie Air Bike
20 Muscle Ups or 40 Burpee Pull Ups
(KG conv: 22.5/15 DBs, 42.5/30 barbell)
Liberty
Teams of 2
100/75 Calorie Air Bike
10x100ft Farmer Carry (light)
60/50 Calorie Air Bike
50 Alternating Dumbbell Snatch (light)
30/25 Calorie Air Bike
30 Burpee Jumping Pull Up
Target time: 30:00
Time cap: 40:00
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Rear Foot Elevated DB Split Squat @ moderate weight
-rest 30 seconds-
10 Single Leg DB Hip Thrust @ moderate weight
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Weighted Hip Thrusts
Rear Foot Elevated DB Split Squat
Single Leg DB Hip Thrust
Kettlebell Side Bend