Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
10 Cossack Squats
4 Inchworms
6 Step Back Lunges
8 Single Arm Dumbbell Bench (each)
2. Workout Prep
2 sets:
10ft Single Dumbbell Walking Lunge (Set 2, use two dumbbells)
5 Dumbbell Bench (build in weight)
Workout
Fish and Chips (2 Rounds for time)
Freedom (RX’d)
3 Rounds
100ft Single Dumbbell Walking Lunge (1×35/25)
30 Dumbbell Bench Press (2×35/25)
-rest 5:00-
3 Rounds
50ft Double Dumbbell Front Rack Walking Lunge (2×50/35)
15 Dumbbell Bench Press (2×50/35)
(KG conv: 15/10 for part A, 22.5/15 for part B)
* In Part A, the DB can be held on the shoulders, in the “front rack,” or any desired hold that keeps a hand in contact with the DB at all times while lunging. In Part B, the DBs must be held in a front rack.
Independence
3 Rounds
100ft Single Dumbbell Walking Lunge (25/15)
30 Dumbbell Bench Press (25s/15s)
-rest 5:00-
3 Rounds
50ft Double Dumbbell Walking Lunge (35s/25s)
15 Dumbbell Bench Press (35s/25s)
(KG conv: 10/7.5 for part A, 15/10 for part B)
Liberty
3 Rounds
50ft Walking Lunge
20 Dumbbell Bench Press (light)
-rest 5:00-
3 Rounds
50ft Single Dumbbell Walking Lunge (light)
10 Dumbbell Bench Press (light)
Target time and cap:
Workout 1: target sub 7, cap 9
Workout 2: target sub 7, cap 9
Overall time cap: 23:00
Gymnastics
Core Test (AMRAP – Reps)
Choose your destiny:
Option A: One max set of toes to bar.
Option B: Max plank hold (on forearms). Modify to knees or scale up by adding a weight to your back.
Score is number of toes to bar achieved or number of seconds for the plank hold. Note which option you chose in your comments.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
2x 1 Minute Pec Stretch
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.
Barbell Forearm Stretch
Pec Stretch