Swamp City Fitness – Swamp City WOD
Workout Option 1
“Take the stairs. Hate the stairs. SO MANY STAIRS” (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: 9-11 minutes
Time cap: 15 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
60 Min (Zone 2 Pace)
Buy In: 4,000-5,000m Run
AMRAP in remaining time:
1,000m Row
100ft Dual Kettlebell Overhead Carry (2×35/26)
2,000m Bike Erg
30 Sec Supinated Passive Hang
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.