Swamp City Fitness – Swamp City WOD
Workout Option 1
Spock (Checkmark)
Freedom (RX’d)
Every 1:00 (16:00)
Minute 1: 0:30 Handstand Hold
Minute 2: 12 Kettlebell Swings (53/35)
Minute 3: 5 Box Jumps (30/24)
(KG conv: 22.5/15 KB)
Independence
Every 1:00 (16:00)
Minute 1: 0:20 Handstand Hold
Minute 2: 12 Kettlebell Swings (35/26)
Minute 3: 5 Box Jumps (24/20)
(KG conv: 15/10 KB)
Liberty
Every 1:00 (16:00)
Minute 1: 0:30 Plank Hold (elbows)
Minute 2: 10 Kettlebell Swings (light)
Minute 3: 5 Box Jumps (low)
Target time each station: 30-40 seconds
Time cap each station: 45 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
Complete this as a 45-60 Min @Easy/Zone 1-2:
2000m Row
5 Half Kneeling Kettlebell Windmill (each side)
3000m Bike Erg
45 Sec Passive Hang
5 ATG Split Squats (each leg) – no weight – 3 sec pause in bottom working ROM
You can use the first part of the 2,000m Row as the warm-up.
If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.