Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Air Bike
10 Plate Hops
10 Alternating V-Ups
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
10 Banded Good mornings
2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)
1x50ft Shuttle Run
2 Power Cleans (build in weight)
Workout
Most Wonderful Time of the Year (AMRAP – Rounds and Reps)
Freedom (RX’d)
21:00 AMRAP
18/14 Calorie Air Bike
9x50ft Shuttle Run
3 Power Cleans (185/125)
(KG conv: 85/57.5 PC)
* Each shuttle run rep is 25 feet down + 25 feet back.
Independence
21:00 AMRAP
15/12 Calorie Air Bike
9x50ft Shuttle Run
3 Power Cleans (155/105)
(KG conv: 70/47.5 PC)
Liberty
21:00 AMRAP
12/10 Calorie Air Bike
8x50ft Shuttle Run
6 Dumbbell Power Cleans (light)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5
Gymnastics
Weighted Strict Pull-ups (Weight)
5×3 Weighted Strict Pull-ups
Build in weight through each set if able, working up to a max 3-rep for the day.
Other options:
* 5×3 Unweighted Strict Pull-ups or Chin-ups
* 5×3 Elevator Pull-ups (band horizontal under feet, attached to rig)
* 5×3 Ring Rows (increase the level of difficulty each set by standing more upright)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Couch Stretch (each side)
2x 10 Reverse Leg Raises (each side)
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.
Dorsiflexion Matrix
Couch Stretch
Reverse Leg Raises