Swamp City Fitness – Swamp City WOD
Workout Option 1
Jonagold (Time)
Freedom (RX’d)
3 rounds
1000/850m Bike Erg (Or 25/20 Calorie Air Bike)
10 Strict Weighted Chin Ups (35/25)
(KG conv: SWCU 15/10)
Independence
3 rounds
1000/850m Bike Erg (Or 25/20 Calorie Air Bike)
10 Strict Weight Chin Ups (25/15)
(KG conv: SWCU 10/7)
Liberty
3 rounds
750/675m Bike Erg (Or 15/12 Calorie Air Bike)
10 Jumping Chin Ups
Target time: 10-12 minutes
Time cap: 15 minutes
Workout Option 2
Option 2: Warm Up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m sprint
Bike Workout (Distance)
Part 1
3 Sets
4x (75 Sec at RPE6, 45 Sec at RPE3)
*Rest 90 Sec between sets.
Total: 27 Min
Optional Part 2 (Recommended)
3 Sets
15 Sec Standing, D8-10 at RPE9-10
1 Min at RPE1-2
15 Sec Seated, D8-10 at RPE9-10
1 Min at RPE1-2
15 Sec Seated, D1 at RPE9-10
*Rest 3 Min between sets.
** See coach notes for timeframe
**This workout can alternatively be done on another machine or as a run.