Swamp City Fitness – Swamp City WOD
Workout Option 1
For You (Checkmark)
Freedom (RX’d)
Every 1:00 (16:00)
Minute 1: 0:30 Handstand Hold
Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)
Minute 3: 5-8 Strict Toes to Bar
(KG conv: 16/12 KB)
Independence
Every 1:00 (16:00)
Minute 1: 0:20 Handstand Hold
Minute 2: 8 Single Arm Russian Kettlebell Swings (26/15)
Minute 3: 4-6 Strict Toes to Bar
(KG conv: 12/7 KB)
Liberty
Every 1:00 (16:00)
Minute 1: 0:30 Plank Hold (elbows)
Minute 2: 10 Kettlebell Swings (light)
Minute 3: 10 Hanging Knee Raises
Target time each station: 30-40 seconds
Time cap each station: 45 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
60 Min (Zone 2 Pace)
Buy In: 4,000m Run
AMRAP in remaining time:
1,000m Row
15 Side Plank Rotations (per side)
2000m 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.