Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
10 Roll and Reach
10 Bird Dogs
3 Deadlifts (empty bar – build across sets)
5 Sumo Deadlift High Pull (kettlebell)
5 Pike Push Ups
2. Strength
Deadlift for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
3. Workout Prep
2 sets:
3 Handstand Push Ups
3 Sumo Deadlifts High Pulls (build across sets)
3 V-Ups
Strength/Accessory
Deadlift
Deadlift for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the Deadlift is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
Workout
Cooldown/Mobility
Sorry (Time)
Freedom (RX’d)
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull (95/65)
V-Ups
(KG conv: 42.5/30)
Independence
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull (75/55)
V-Ups
(KG conv: 35/25)
Liberty
3-6-9-12-15-12-9-6-3
Push Ups
Kettlebell Sumo Deadlift High Pull (light)
Sit Ups
Target time: 10-12 minutes
Time cap: 15 minutes
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Forearm Smash
1-2 Min Squat Rack Pec Minor
1 Min Pec Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Forearm Smash
Squat Rack Pec Minor
Pec Stretch