Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Row
10 Box Step Ups
10 Banded Shoulder Press
10-second Handstand Holds
10 Hollow Rocks
2. Workout Prep
2 sets:
5/4 Calorie Row
2 Box Jump Overs
2 Handstand Push Ups
Gymnastics
Gymnastics: Ring Muscle-ups/Strict Pull-ups (Checkmark)
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM 10:
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips (modified: box dips)
Conditioning Option:
Death by Ring Muscle Ups:
[Time cap 8 minutes]
Choose Strict or Kipping
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.
Workout
Mammoth Lake (Time)
Freedom (RX’d)
3 Rounds
30/24 Calorie Row
25 Box Jump Overs (20’’)
20 Handstand Push Ups
Independence
3 Rounds
25/20 Calorie Row
20 Box Jump Overs (20’’)
15 Handstand Push Ups
Liberty
3 Rounds
20/16 Calorie Row
15 Box Step Ups (20’’)
10 Dumbbell Push Press (light)
Target time: 12-14:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Open Book
10x 5 Second Cobra
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.
Open Book
Cobra