Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
10 Deadbugs
5 Deadlifts (building)
3 Shuttle Runs
10 Alternating V-Ups
5 Pike Push Ups
2. Workout Prep
2 sets:
3 GHDs
3 Deadlifts (build in weight)
1x50ft Shuttle Run
Gymnastics
Kipping HSPU (5 Rounds for reps)
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).
Workout
Ciabatta (Time)
Freedom (RX’d)
5 Rounds
15 GHD Sit Ups (Or V-Ups)
10 Deadlifts (225/155)
5x50ft Shuttle Runs
– Each shuttle run rep is 25 feet down + 25 feet back –
(KG conv: 102.5/70 DL)
Independence
5 Rounds
10 GHD Sit Ups + 6in Riser (Or V-Ups)
10 Deadlifts (185/125)
5x50ft Shuttle Runs
(KG conv: 85/57.5 DL)
Liberty
5 Rounds
15 Sit Ups
10 Dumbbell Deadlifts (light)
5x50ft Shuttle Runs
Target time: 9-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
2x 10 Down Dog
1 Minute 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.
Cobra
Down Dog
Foot Smash