Swamp City Fitness – Swamp City WOD
Workout Option 1
“Oh look, a deli meat!” (Time)
Freedom (RX’d)
800m Farmer Carry (35s/25s)
-Every 1:00 (including 0:00) perform 5 Burpees-
(KG conv: 15s/10s)
Independence
800m Farmer Carry (25s/15s)
-Every 1:00 (including 0:00) perform 4 Burpees-
(KG conv: 10s/7.5s)
Liberty
400m Farmer Carry (light)
-Every 1:00 (including 0:00) perform 5 Up Downs-
Target time: 10-12 minutes
Time cap: 20 minutes
Workout Option 2
Option 2: Warm Up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m sprint
BikeErg: Lactate Threshold (Distance)
Warm-Up:
2 Min Ramp from RPE3 to RPE5
3 Sets
2x (15 Sec at RPE7-8 or 105 RPM, 30 Sec at RPE1-2)
*2 Min at RPE3 (or 80 RPM) after each set.
Main Workout:
3 Sets
12 Sec at RPE10 (Max RPM), 18 Sec at RPE1-2
9 Sec at RPE10 (Max RPM), 21 Sec at RPE1-2
6 Sec at RPE10 (Max RPM), 24 Sec at RPE1-2
*2 Min at RPE3 (80 RPM) after each set.
3 Sets:
3x (20 Sec at RPE9 (110+), 10 Sec at RPE1-2)
*2 Min at RPE3 (80 RPM) after each set.
Total: 30:30 Min
** This workout can alternatively be done on another machine or as a run.