Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
20-second Single Leg Glute Bridge hold (each)
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
4 sets x 4 Deadlifts (85%)
-Complete a set every 2:30-
3. Workout Prep
2 sets:
50m Run (build in pace)
3 V-Ups
Strength/Accessory
Deadlift
4 sets x 4 Deadlifts (85%)
-Complete a set every 2:30-
Workout
Superstition (5 Rounds for reps)
Freedom (RX’d)
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-
Independence
No Change to Workout
Liberty
5 sets
2:00 AMRAP
150m Run
Max Sit Ups
-Rest 1:00 between sets-
Target number of Reps each set: 20+ reps
Minimum number of Reps each set before scaling: 15 reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 10 Seated External Rotations (each side)
2x 10 Shoulder Extension Bridges
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.
Ring Lat Stretch
Seated External Rotations
Shoulder Extension Bridges