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Swamp City WOD – Tue, Oct 1

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 sets:

30-second Row

30-second Air Bike

30-second Jump Rope

5 Push ups

2. Workout Prep

3 sets:

5/4 Calorie Row

5/4 Calorie Air Bike

*Increase intensity across sets

Gymnastics

Strict Handstand Push-ups: Week 5 (Checkmark)

10 minute EMOM

Odd Minute:

Freedom: 30 seconds of Deficit Strict HSPU [45/25 plates]

Independence: 30 seconds of Deficit Strict Box HSPU [45/25 plates]

Liberty: 30 seconds of Pike HSPU or Push Ups

Even Minute:

Freedom: 30 seconds of Handstand Hold [freestanding or belly to wall]

Independence: 30 seconds of Handstand Hold [back to wall]

Liberty: 30 seconds of Box Handstand Hold or High Plank Hold
Videos:

Deficit Strict Handstand Push Up

Box Deficit Strict Handstand Push Up

Push Up

Pike Push Up

Freestanding Handstand Hold

Belly to Wall Handstand Hold

Back to Wall Handstand Hold

Box Handstand Hold

High Plank Hold

Workout

Wheel of Fortune (3 Rounds for time)

Freedom (RX’d)

2 Rounds

20/16 Calorie Row

20/16 Calorie Air Bike

-rest 1:1-

2 Rounds

15/12 Calorie Row

15/12 Calorie Air Bike

-rest 1:1-

2 Rounds

10/8 Calorie Row

10/8 Calorie Air Bike

Independence

2 Rounds

18/14 Calorie Row

18/14 Calorie Air Bike

-rest 1:1-

2 Rounds

12/10 Calorie Row

12/10 Calorie Air Bike

-rest 1:1-

2 Rounds

8/7 Calorie Row

8/7 Calorie Air Bike

Liberty

2 Rounds

15/12 Calorie Row

15/12 Calorie Air Bike

-rest 1:1-

2 Rounds

12/10 Calorie Row

12/10 Calorie Air Bike

-rest 1:1-

2 Rounds

10/8 Calorie Row

10/8 Calorie Air Bike

Target time and time caps for each set:

Set 1: Sub 4 minute target, 6 minute cap

Set 2: Sub 3 minute target, 5 minute cap

Set 3: Sub 2 minute target, 4 minute cap

Overall time cap: 30 minutes

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

20x 90/90 Rotations

2 Minute Bench Stretch for Lats

2x 10 Down Dog

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.
90/90 Rotations

Bench Stretch for Lats

Down Dog

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