Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
1:00 Row
1:00 Ski (or up-downs)
1:00 Air Bike
(slow-moderate pacing)
5 Shoulder Press (empty bar)
2. Strength
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
3. Workout Prep
2 sets:
5/4 Calorie Row
5/4 Calorie Ski Erg (or 4 burpees)
5/4 Calorie Air Bike
(Build in pace across sets)
Strength/Accessory
Deadstop Shoulder Press
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.
Workout
Eldorado (2 Rounds for time)
Freedom (RX’d)
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Calorie Ski (or Burpees)
Calorie Air Bike
*Female Calories: 16-12-8. Does not apply to the burpees.
Independence
2 sets (Every 12:00)
16-12-8
Calorie Row
Calorie Ski Erg
Calorie Air Bike
(Female Calories: 13-10-7)
Liberty
2 sets (Every 12:00)
12-10-8
Calorie Row
Calorie Ski Erg
Calorie Air Bike
(Female Calories: 10-8-6)
Target time each set: Sub 9:00
Time cap each set: 10:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2×1 Minute Posterior Hip Stretch
2x 1 Minute Foam Roller Angels
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.
Reverse Leg Raises
Posterior Hip Stretch
Foam Roller Angels