Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10 Roll and Reach
5 Inch Worms
5 Clean Deadlifts
5 Hang Muscle Cleans
5 Hanging Knee Raises
2. Workout Prep
3 sets:
5/4 Calorie Row (build in pace/practice transitions)
3 Power Cleans (build in weight)
4 Synchro Toes to Bar
Workout
Talenti (3 Rounds for time)
Freedom (RX’d)
Teams of 2
3 Rounds
40/32 Calorie Row
15 Synchro Toes to Bar (or 30 Split)
-rest 4:00-
3 Rounds
40/32 Calorie Row
10 Power Cleans (185/125)
-rest 4:00-
3 Rounds
15 Synchro Toes to Bar (Or 30 Split)
10 Power Cleans (185/125)
(KG conv: 85/57.5 PC)
Independence
Teams of 2
3 Rounds
32/26 Calorie Row
10 Synchro Toes to Bar (or 20 Split)
-rest 4:00-
3 Rounds
32/26 Calorie Row
10 Power Cleans (155/105)
-rest 4:00-
3 Rounds
10 Synchro Toes to Bar (Or 20 Split)
10 Power Cleans (155/105)
(KG conv: 70/47.5 PC)
Liberty
Teams of 2
3 Rounds
20/15 Calorie Row
10 Synchro Hanging Knee Raises (or 20 Split)
-rest 4:00-
3 Rounds
20/16 Calorie Row
16 Dumbbell Power Cleans (light)
-rest 4:00-
3 Rounds
10 Synchro Hanging Knee Raises (Or 20 Split)
16 Dumbbell Power Cleans (light)
Target time each set: 9-11 minutes (for each 3 round block)
Time cap each set: 12 minutes (for each 3 round block)
Overall time cap: 44 minutes (clock time)
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
-rest 30 seconds-
10 Band Pull Through @ moderate weight RPE 7
-rest 30 seconds-
15 Strict Abmat Situps (hands next to head or across chest)
-rest 30 seconds-
10 Back Racked Box Step-Ups (each side) @ 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.
Weighted Hip Thrusts
Back Racked Barbell Box Step Ups
Band Pull Through
Strict Sit Up