Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC – Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
2. Strength
4 Power Clean and Jerks x 8 sets (every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
3. Workout Prep
2 sets:
100m Run
10 Single Unders
5 Kettlebell Swings (build in weight)
Strength/Accessory
Power Clean + Push Jerk
8 sets of 4 Power Clean and Jerks (1 set every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
Workout
Scrabble (4 Rounds for reps)
Freedom (RX’d)
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (53/35)
Minute 4: Rest
(KG conv: 24/16 KB)
Score = Single Unders + Kettlebell Swings for each of the 4 sets
Independence
EMOM 16:00
Minute 1: 150m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (35/26)
Minute 4: Rest
(KG conv: 16/12 KB)
Liberty
EMOM 16:00
Minute 1: 100m Run
Minute 2: Max Single Unders
Minute 3: Max Russian Kettlebell Swings (light)
Minute 4: Rest
Target number of reps each set:
Single Unders: 80+ Reps
Kettlebell Swings: 25+ Reps
Minimum number of reps before scaling:
Single Unders: 60 Reps
Kettlebell Swings: 18 Reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Couch Stretch
2×8 Wall Thoracic Rotations
2x 30 Seconds Pigeon Stretch Drops
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.
Couch Stretch
Wall Thoracic Rotations
Pigeon Stretch Drops