Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
4 rounds (each)
30-sec Run
30-sec Row (Moderate)
5 Down Dog/Seal transitions
2. Workout Prep
1 set
Partner 1: 30-second Run (workout pace)
Partner 2: 30-second Row (workout pace)
Switch and repeat
Workout
Ron Stoppable (Time)
Freedom (RX’d)
Teams of 2
5 sets each
P1 – 400m Run
P2 – Max Meter Row
*Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time.
– Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)
*Repeat from April 15th 2021
Independence
Teams of 2
5 sets each
P1 – 300m Run
P2 – Max Meter Row
Liberty
Teams of 2
5 sets each
P1 – 200m Run
P2 – Max Meter Row
Target time: 18-20 minutes
Time cap: 25 minutes
Target Distance: 4000/3800m+
No Minimal Distance
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Split Stance DB Romanian Deadlift @ moderate weight
15 Overhead Plate Situps
15 KB Side Bends (each side)
15 Pulse Ups
*Rest 3 minutes b/t rounds
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
