Swamp City Fitness – Swamp City WOD
Workout Option 1
Cleveland Cavaliers (8 Rounds for time)
Freedom (RX’d)
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
10 Burpee over Rower
Independence
8 Sets (1 Set every 2 Minutes)
10/8 Calorie Row
8 Burpee over Rower
Liberty
8 Sets (1 Set every 2 Minutes)
10/8 Calorie Row
8 Up Downs
Target time: Sub 75 seconds
Time cap: 90 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
60 Min (Zone 2 Pace)
Buy In: 6,000m Run
AMRAP in remaining time:
1,000m Row
12 Side Plank Arch Ups (each side)
2,000m Bike Erg
3 Skin the Cat Controlled
You can use the first part of the Run as the warm-up.
If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.