Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30 sec Air Bike (easy)
20 sec Air Bike (mod)
10 sec Air Bike (hard)
30 Single Unders
5 Back Squats (empty bar – build across)
10 Walking Lunge Steps + Torso Twist
2. Strength
5 sets of 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
10ft Single Dumbbell Walking Lunge (build in weight)
10 Double Unders
5/4 Calorie Air Bike (build in pace)
Strength/Accessory
Back Squat
5 sets of 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
“The taste you can see!” (AMRAP – Rounds and Reps)
Freedom (RX’d)
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (50/35)
50 Double Unders
25ft Single Dumbbell Walking Lunge (50/35)
15/12 Calorie Air Bike
(KG conv: 22.5/15 DB, 8m Lunge)
Independence
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (35/25)
35 Double Unders
25ft Single Dumbbell Walking Lunge (35/25)
12/10 Calorie Air Bike
(KG conv: 15/10 DB, 8m Lunge)
Liberty
12:00 AMRAP
25ft Walking Lunge
50 Single Unders
25ft Walking Lunge
10/8 Calorie Air Bike
(KG conv: 8m Lunge)
Target number of Rounds: 4.5 Rounds +
Minimum number of Rounds before scaling: 3.5 Rounds
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)