Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Row (build in pace)
-into-
3 sets
10 Hollow Rocks
10 Russian Kettlebell Swings (light)
4 Up Downs + Jump Over Rower
2. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
4 Kettlebell Swings (build in weight)
2 Burpee Over Rower
Workout
Indiana Pacers (4 Rounds for time)
Freedom (RX’d)
Every 6:00 (4 sets)
36/28 Calorie Row
24 Kettlebell Swings (53/35)
12 Burpee Over Rower
(KG conv: 24/16 KB)
Independence
Every 6:00 (4 sets)
30/24 Calorie Row
20 Kettlebell Swings (35/26)
10 Burpee Over Rower
(KG conv: 16/12 KB)
Liberty
Every 6:00 (4 sets)
24/18 Calorie Row
20 Russian Kettlebell Swings (light)
10 Up Downs
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
-Rest 1:00 between rounds-
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Cat Cow
2x 1 Min Ring Bicep Stretch