Swamp City Fitness – Swamp City WOD
Workout Option 1
Passionfruit (Time)
Freedom (RX’d)
30-20-10
Dumbbell Power Cleans (50s/35s)
Burpee Over Dumbbells
(KG conv: 22.5/15 DBs)
Independence
30-20-10
Dumbbell Power Cleans (35s/25s)
Burpee Over Dumbbells
(KG conv: 15/10 DBs)
Liberty
20-15-10
Dumbbell Power Cleans (light)
Up Downs
Target time: 6-8 minutes
Time cap: 10 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
You can use the first part of the 2,000m Row as the warm-up.
45-60 Min Easy @Zone 1-2
2,000m Row
50ft Mini Band Bear Crawl
3,000m Bike Erg
20 Sec L-sit Hang
5 ATG Split Squats (per leg) – no weight w/3 Sec pause in bottom working ROM.
If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.
