Swamp City Fitness – Swamp City WOD
Workout Option 1
Private (8 Rounds for time)
Freedom (RX’d)
Every 2:00 (8 sets)
15/12 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
Independence
Every 2:00 (8 sets)
12/10 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
Liberty
Every 2:00 (8 sets)
10/8 Calorie Air Bike
25ft Bear Crawl (Or 2 Wall Walks, half way)
Target time each set: Sub 1:10
Time cap each set: 90 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
Complete this as a 45-60 Min @Easy/Zone 1-2:
2000m Row
5 Half Kneeling Kettlebell Windmill (each side)
3000m Bike Erg OR 1200m Run OR 90/72 cal Air Bike
45 Sec Passive Hang
5 ATG Split Squats (each leg) – no weight – 3 sec pause in bottom working ROM
You can use the first part of the 2,000m Row as the warm-up.
