Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
6:00 AMRAP
8 Roll and Reach
4 Dumbbell Strict Press (light)
4 Dumbbell Push Press (light)
4 Box Step Ups
4 Box Jumps
2. Workout Prep
2 sets:
2 Dumbbell Push Press (build in weight)
2 Box Jump Overs (build in height)
Workout
City of Cowboys and Culture (Time)
Freedom (RX’d)
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)
(KG conv: 22.5/15 DBs)
Independence
3-6-9-12-15-18-21
Dumbbell Push Press (35s/25s)
Box Jump Overs (20/16)
(KG conv: 15/10 DBs)
Liberty
3-6-9-12-15-18
Dumbbell Push Press (light)
Box Step Ups (20/16)
Target time: 8-10 minutes
Time cap: 14 minutes
Gymnastics
Strict Pull-ups: Week 3 (Checkmark)
Freedom:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
– Rest 30-seconds between sets
Independence:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
– Rest 30-seconds between sets
Liberty:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Adductor Rockbacks
1 Min Calf Foam Rolling
1 Min Foot Smash
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.
Adductor Rockbacks
Calf Foam Rolling
Foot Smash