Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Tabata Bike (8 sets)
-into-
3 sets:
10ft Walking Lunge
10 Banded Air Squats
10 Alternating V-Ups
2. Workout Prep
2 sets:
10ft Dumbbell Lunge (build in weight)
4 Dumbbell Front Squats (build-in weight)
Workout
Lobster Roll (Part 1) (5 Rounds for time)
Freedom (RX’d)
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
-rest as needed before Part 2-
Independence
5 sets
50ft Dumbbell Front Rack Walking Lunge (35s/25s)
12 Dumbbell Front Squats (35s/25s)
-rest 2:00 between sets-
(KG conv: 15/10 DBs)
Liberty
5 sets
50ft Single Dumbbell Walking Lunge (light)
10 Dumbbell Front Squats (light)
-rest 2:00 between sets-
Target Time each set: 2-3 minutes. But the main focus is to Just move Steady and get a good pump.
Time cap each set: 4 minutes
Lobster Roll (Part 2) (Checkmark)
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)