Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
45-second Air Bike
8 Box Step Ups
4 Up Down + Get Overs
10 Banded Pass throughs
2. Workout Prep
1 set:
5/4 Calorie Air Bike
2 Burpee Box Get Overs
5/4 Calorie Air Bike
Workout
Maverick and Goose (3 Rounds for time)
Freedom (RX’d)
Every 10:00 ( 3 sets)
15/12 Calorie Air Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
6 Burpee Box Get Overs (30/24)
*Repeat from Aug 16th, 2022
Independence
Every 10:00 ( 3 sets)
12/10 Calorie Air Bike
12 Burpee Box Get Overs (24/20)
12/10 Calorie Air Bike
9 Burpee Box Get Overs (24/20)
12/10 Calorie Air Bike
6 Burpee Box Get Overs (24/20)
Liberty
Every 10:00 ( 3 sets)
8/7 Air Bike
10 Up Down + Box Step up (20/16)
8/7 Air Bike
8 Up Down + Box Step up (20/16)
8/7 Air Bike
6 Up Down + Box Step up (20/16)
Target time each set: 5:30-6:30
Time cap each set: 8 minutes
Strength/Accessory
Mayhem Mini-Pump – Chest (Checkmark)
3 sets:
6 Dumbbell Incline Bench Press at RPE 9
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies at RPE 7-8
-rest 2 minutes between sets-
Double Dumbbell Incline Bench Press
Wide Push Ups
Resistance Band Chest Fly High to Low
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
1 Min Posterior Shoulder Smash
1 Min 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.
Down Dog
Posterior Shoulder
Foam Roller Angels
