Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Cossack Squats
5 light Dumbbell Hang Cleans
5 Up Downs
5 Kip Swings
5 Ring Rows
3 Tempo Front Squats
2. Strength
8 sets
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 between sets-
3. Workout Prep
2 sets:
3 Hang Dumbbell Squat Cleans (build-in weight)
2 Burpee Box Get Overs (build-in height)
Set 1: 5 Pull Ups
Set 2: 3 Chest to Bar
Strength/Accessory
Tempo Front Squats
Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion
* Rest as needed between sets *
8 sets
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 between sets-
Workout
Badlands (Time)
Freedom (RX’d)
15-12-9
Hang Squat Clean (115/85)
Burpee Box Get Over (30/24)
Chest to Bar Pullups
(KG conv: 52.5/37.5 HSC)
Independence
15-12-9
Hang Squat Clean (95/65)
Burpee Box Get Over (24/20)
Pull-Ups
(KG conv: 42.5/30 HSC)
Liberty
15-12-9
Hang Dumbbell Squat Clean (light)
Up Down Box step up (24/20)
Jumping Pull Ups
Target time: 8-10 minutes
Time cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Shoulder Extension Bridges
20 Scorpion Kicks (each side)
1 Minute Barbell Forearm 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.
Shoulder Extension Bridges
Scorpion Kicks
Barbell Forearm Stretch