Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Deadbugs
10 Cossack Squats
10 Kip Swings
3 Broad Jumps
3 Front Squats (build in weight)
2. Strength
5 sets:
3 Front Squat (75-80%)
-Complete a set every 2:00-
3. Workout Prep
2 sets:
3 Toes to Bar
2 Burpee Broad Jumps
3 V-Ups
Strength/Accessory
Front Squat
5 sets:
3 Front Squat (75-80%)
-Complete a set every 2:00-
Workout
Repeat_Workout_50 (3 Rounds for time)
Freedom (RX’d)
Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.
Independence
Every 5:00 (3 sets)
8 Toes to Bar
8 Burpee Broad Jump (3’)
8 Toes to Bar
8 Burpee Broad Jump (3’)
8 Toes to Bar
*Second set: Perform 8 V-Ups instead of Toes to Bar
Liberty
Every 5:00 (3 sets)
8 Hanging Knee Raises
8 Up Downs
10 Sit Ups
8 Up Downs
8 Hanging Knee Raises
Target time each set: 2:45-3:15
Time cap each set: 4 minutes
“The Shire”
-Repeat from Feb 27th, 2024-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Calf Pumps
1 Minute Forearm 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.
Calf Pumps
Forearm Smash