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Swamp City WOD – Sun, Jan 14

Swamp City Fitness – Swamp City WOD

Workout Option 1

Miami River (Checkmark)

Freedom (RX’d)

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)

Minute 2: 10 Strict Pull ups

Minute 3: 10 Deficit Push Ups (4″/2″)

(KG conv: DB 2×22.5/15)

Independence

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)

Minute 2: 8 Strict Pull ups

Minute 3: 8 Deficit Push Ups (2”/1″)

(KG conv: DB 2×15/10)

Liberty

Every minute (15:00)

5 sets

Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)

Minute 2: 10 Ring Rows

Minute 3: 10 Bar Push Ups

Target time each set: 25-35 seconds

Time cap each set: 50 seconds

Workout Option 2

Option 2: Warm Up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance)

Part 1

6 Min at RPE3, 60 Sec Rest

30 Sec, D1 at RPE7, 30 Sec at RPE1

30 Sec, D1 at RPE7, 30 Sec at RPE1

5 Min at RPE3, 60 Sec Rest

20 Sec, D1 at RPE8, 40 Sec at RPE1

20 Sec, D1 at RPE8, 40 Sec at RPE1

4 Min at RPE3, 60 Sec Rest

10 Sec, D1 at RPE9, 50 Sec at RPE1

10 Sec, D1 at RPE9, 50 Sec at RPE1

Total: 24 Min

** See coach notes for timeframe

**This workout can alternatively be done on another machine or as a run.

Optional Part 2 (recommended)

60 Sec at RPE8, 60 Sec at 50% Prior Watts

45 Sec at RPE8, 60 Sec at 50% Prior Watts

45 Sec at RPE8, 60 Sec at 50% Prior Watts,

30 Sec at RPE8, 60 Sec at 50% Prior Watts

30 Sec at RPE8, 60 Sec at 50% Prior Watts

30 Sec at RPE8, 60 Sec at 50% Prior Watts

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