Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Row
-into-
10:00 AMRAP
10 Roll and Reach
10 Banded Presses
10 Banded Good Mornings
10 Deadbugs
5 Suitcase Deadlifts (each)
5 Pike Push Ups
2. Workout Prep
3 Sets:
5/4 Calorie Row
3 Deadlifts (build in weight)
3 Handstand Push Ups
Workout
“Leftovers are for quitters” (Time)
Freedom (RX’d)
Teams of 2
50/40 Calorie Row
50 Handstand Push Ups (OR 30 Strict Handstand Push Ups)
50/40 Calorie Row
50 Deadlifts (225/155)
50/40 Calorie Row
50 Handstand Push Ups (OR 30 Strict Handstand Push Ups)
50/40 Calorie Row
(KG conv: 102.5/70 DL)
Independence
Teams of 2
50/40 Calorie Row
40 Handstand Push Ups (OR 20 Strict Handstand Push Ups)
50/40 Calorie Row
50 Deadlifts (185/125)
50/40 Calorie Row
40 Handstand Push Ups (OR 20 Strict Handstand Push Ups)
50/40 Calorie Row
(KG conv: 85/57.5 DL)
Liberty
Teams of 2
40/32 Calorie Row
50 Dumbbell Push Press (light)
40/32 Calorie Row
50 Dumbbell Deadlifts (light)
40/32 Calorie Row
50 Dumbbell Push Press (light)
40/32 Calorie Row
Target time: 20-23 minutes
Time cap: 25 minutes
Strength/Accessory
Mayhem Mini-Pump –Arms and Core (Checkmark)
4 rounds:
10 Diamond Pushups @ moderate RPE 7
-rest 30 seconds-
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Barbell Curl @ moderate weight RPE 7
* 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.
Diamond Pushups
Standing KB Crush Grip French Press Standing Barbell Curl
