Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up (10-12 minutes)
-into-
8:00 AMRAP
20-second Air Bike
50m Run
30 Single Unders
2. Workout Prep
2 sets:
100m Run (at workout pace)
20-second Bike (at workout pace)
Workout
The Tanners (4 Rounds for calories)
Freedom (RX’d)/Independence
Teams of 2
4 sets
5:00 AMRAP
400m Run (together)
Max Calorie Air Bike or Row in remaining time (shared)
-rest 3:00 between sets-
Teams can choose Bike or Row, or alternate between the two.
Liberty
Teams of 2
4 sets
5:00 AMRAP
300m Run (together)
Max Calorie Air Bike or Row in remaining time (shared)
-rest 3:00 between-
Target number of Calories each set: 50/35+ Calories
Minimum number of Calories before scaling: 30/24 Calories
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Rear foot elevated DB Split Squat (each side) @ moderate weight RPE 7
10 Band Pull Through @ moderate weight RPE 7
15 Standing Banded Pallof Press (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Weighted Hip Thrusts
Rear Foot Elevated DB Split Squat
Band Pull Through
Standing Banded Pallof Press
Isolateral DB Farmers Carry
