Swamp City Fitness – Swamp City WOD
Workout Option 1
Option 1: Mr. Rogers (8 Rounds for time)
Freedom (RX’d)
Every 2:00 (16:00)
200/175m Row
15 V-Ups
*Repeat from April 7th, 2023
Independence
Every 2:00 (16:00)
175/150m Row
12 V-Ups
Liberty
Every 2:00 (16:00)
150/125m Row
15 Sit-ups
Target time each set: 60-75 seconds
Time cap each set: 90 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
Warm-Up:
You can use the first 2,000m Row below as the warm-up
45-60 Min Easy Zone 1-2
2,000m Row
50 Crossover Single Under
3,000m Bike Erg (or 90/72 cal Air Bike)
30 Sec Sorenson Hold
800m Run
60 Sec Forward Leaning Rest on Rings
* Sub 100 single unders, 50 double-unders, or 1 minute of crossover practice as needed.
