Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
45-second Machine
5 Inch Worms
3 Pike Push Ups
5 Kip Swings
5 Ring Rows
2. Workout Prep
2 sets:
2 Handstand Push Ups
3 Pull Ups
Gymnastics
Bar Muscle Ups: Week 5 (Checkmark)
Warm-up skill work: Core to Extremity – bit.ly/4ecFN33
– Then –
6 rounds, every 90 seconds complete :
Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up
Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.
Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)
Videos:
Kipping Bar Muscle Up Cues & Scaling
Bar Muscle Up + Bar Dip
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Push Up
Ring Rows feet on the ground
Elevated Push-Up
Workout
Pumpkin Spice Latte (AMRAP – Reps)
Freedom (RX’d)
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Pull-ups
-rest 4:00-
For Time:
“Erase your reps” (start where you left off and go in reverse)
Score is Part 1. Comment with your time for Part 2.
Independence
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
3-6-9-12…
Pull ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Liberty
8:00 AMRAP
2-4-6-8…
Push Ups
4-8-12-16…
RIng Rows
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Target Reps: 90+ (through 20 pull ups)
Minimum number of Reps: 60 reps (through 16 pull ups)
Part 2 Target Time: 8-9 minutes
Part 2 Time Cap: 10 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Ring Lat 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.
Posterior Shoulder Smash
Ring Lat Stretch
