Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
5 sets
3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)
-complete a set every 2:00-
3. Workout Prep
3 sets:
4 Front Rack Walking Lunges (build in weight)
2 Strict Pull Ups
Strength/Accessory
Squat Clean + Push Jerk
5 sets
3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)
-complete a set every 2:00-
Workout
Scouts (Time)
Freedom (RX’d)
3 Rounds
50ft Front Rack Walking Lunge (95/65) [or 100ft Sled Push (3×45/2×45)]
15 Strict Pull-ups
(KG conv: 42.5/30 Lunge, 3×20/2×20 Sled)
Independence
3 Rounds
50ft Front Rack Walking Lunge (75/55) (Or 100ft Sled Push (2×45/1×45))
10 Strict Pull-ups
(KG conv: 35/25 Lunge, 2×20/1×20 Sled)
Liberty
3 Rounds
50ft Single Dumbbell Walking Lunge (light) (Or 100ft Sled Push (light))
15 Ring Rows
Target time: 7-9:00
Time cap: 12:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Down Dog
20x Scorpion Kicks (each side)
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.
Quad Foam Rolling
Down Dog
Scorpion Kicks
