Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
10 Toe Touch Stretch
:10 HS Hold
:30 Jump Rope
5 Banded Good Mornings
5 Deadlifts (empty bar – build across sets)
2. Workout Prep
2 sets
10 Double Unders
10ft Handstand Walk
3 Deadlifts (build across sets)
Gymnastics
Ring Dip Skill Work (Checkmark)
EMOM8:
odd: 5-8 Strict Ring Dips
even: 10-20 sec Ring Support Hold
Advanced athletes can add weight to make it challenging.
Modify to matador or box dips/hold as needed.
Workout
Sandworms (Time)
Freedom (RX’d)
AMRAP 2:00
50 Double Unders
25ft Handstand Walk (OR 2 Wall Walks)
Max Deadlifts (225/155)
*Go until you get 50 reps
-rest 1 minute between sets-
(KG conv: 102/70)
14 minute time cap. Score is clock time. If you are not finished within 5 sets (14 minutes), score is 14:00 plus remaining unfinished deadlift reps (1 rep = 1 sec).
Independence
AMRAP 2:00
35 Double Unders
15ft Handstand Walk (Or 1 Wall Walk)
Max Deadlifts (185/125)
Go until you get 50 reps
-rest 1 minute between sets-
(KG conv: 83/56)
Liberty
AMRAP 2:00
50 Single Unders
25ft Bear Crawl
Max Dumbbell Deadlifts (light)
Go until you get 50 reps
-rest 1 minute between sets-
Target number of reps each set: 12+ reps
Minimum number of reps before scaling: 10 reps
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)