Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
25-sec Air bike (easy)
25-sec Air bike (moderate)
10-sec Air bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)
2. Workout Prep
1:1 With Partner (Each perform then move to the next set)
30-second Bike (easy)
into
20-second Bike (moderate)
into
10-second Bike (hard)
Workout
Guava (Time)
Freedom (RX’d)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women’s Calories
-Repeat from Jan 5th, 2023
Independence
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike
(30-24-18-12-6 Women’s Calories)
Liberty
Teams of 2 (1:1)
25-20-15-10-5 Calorie Air Bike
(20-16-12-8-4 Women’s Calories)
Target time: 16-18 minutes
Time cap: 22 minutes
Strength/Accessory
Mayhem Mini-Pump – Shoulders and Glutes (Checkmark)
4 rounds:
10 Double DB Prone Row (moderate weight)
10 Lying DB Hamstring Curl (moderate-light weight)
Rest 1 minute b/t rounds
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)