Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
1:00 Row
10 Deadbugs
5 Bench Press (empty bar)
10 Ring Rows
2. Strength
5 sets:
3 Bench Press (75-80%)
-Complete a set every 2:00-
3. Workout Prep
2 sets:
20-second Row (each, build in pace)
Strength/Accessory
Bench Press
5 sets:
3 Bench Press (75-80%)
-Complete a set every 2:00-
Workout
Nine Rings (Time)
Freedom (RX’d)
Teams of 2
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8 Calorie Row
-1:1 on sets –
Independence
Teams of 2
Men: 40-32-24-16-8 Calorie Row
Women: 30-24-18-12-6 Calorie Row
-1:1 on sets –
Liberty
Teams of 2
Men: 30-25-20-15-10 Calorie Row
Women: 24-20-16-12-8 Calorie Row
-1:1 on sets –
Target time: sub 17:00
Time cap: 20:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
1-2 Minutes Squat Rack Pec Minor
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.
QL Stretch
Squat Rack Pec Minor