Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
1:00 Machine
1:00 Run
-into-
8:00 AMRAP
10m Sled Push (empty)(Or 5 Empty Bar Back Squats)
4 Up Downs + Box Step Up
10 Dumbbell Deadlifts (light)
2. Workout Prep
With Partner
3 sets:
10m Sled Push (build-in weight)
2 Burpee Box Get Overs (build-in height)
10m Dumbbell Farmer Carry (build-in weight)
Workout
“They’re GR-R-REAT” (Time)
Freedom (RX’d)
Teams of 2
200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)
50 Burpee Box Get Overs (30/24)
400m Dumbbell Farmer Carry (70s/50s)
50 Burpee Box Get Overs (30/24)
200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)
– All reps split between partners with one partner working at a time. –
(200m = approx 650 feet, 400m = approx 1300 feet)
(KG conv: Sled 80/60, BS 102/70)
Independence
Teams of 2
200m Sled Push (3x45s/2x45s) (Or 30 Back Squats 185/125)
50 Burpee Box Get Overs (24/20)
400m Dumbbell Farmer Carry (50s/35s)
50 Burpee Box Get Overs (24/20)
200m Sled Push (3x45s/2x45s) (Or 30 Back Squats 185/125)
(KG conv: Sled 60/40, BS 83/56)
Liberty
Teams of 2
200m Sled Push (2x45s/1×45) (Or 30 Dumbbell Squats light)
50 Up Downs + Step Up (24/20)
400m Dumbbell Farmer Carry (light)
50 Up Downs + Step Up (24/20)
200m Sled Push (2x45s/1×45) (Or 30 Dumbbell Squats light)
(KG conv: Sled 40/20)
Target time: 18-20 minutes
Time cap: 25 minutes
Mayhem for Freedom (AMRAP – Rounds and Reps)
12 min AMRAP:
26 Toes-to-Bar
28 Thrusters (45/35 lbs)
100 Double Unders
(KG conv: 20/15)
Meaning behind the numbers:
In 2023, nearly 12,000 individuals received life-changing education. Also, Atlas Free was founded in 2012
Atlas Free partners with organizations in 26 different countries
There are currently nearly 28 million victims of human trafficking worldwide
100% of net proceeds from this event will go to Atlas Free
Mayhem Mission is aiming to raise $100,000 for Atlas Free to help fight human trafficking. To register for this event or to donate, please visit classy.org/event/mayhem-for-freedom-2024/e554510
Independence
AMRAP 12 Minutes
18 Toes to bar (OR 26 Knees to Elbows)
28 Thrusters (35/25)
75 Double Unders
(KG conv: 15/10)
Liberty
AMRAP 12 Minutes
26 Sit Ups
28 Dumbbell Thrusters (light)
100 Single unders
Target Rounds: 3+
Minimum Rounds before Scaling: 2
Strength/Accessory
Core Work (Checkmark)
4 sets:
10 GHD to parallel w/plate on chest
10 Strict Hanging Leg Raise
20 Plank KB Pull Unders
*Rest 2:00 b/t sets
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
