Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Air Bike
10 Alternating V-Ups
25ft Bear Crawl
4 Burpees
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
4 GHDs
10ft Handstand Walk
2 Burpee to Bar
Workout
Ben & Jerry’s (8 Rounds for reps)
Freedom (RX’d)
20:00 AMRAP
60/48 Calorie Air Bike (Or 2000m Bike Erg)
40 GHD Sit Ups (Or V-Ups)
40ft Handstand Walk (Or 4 Wall Walks)
30/24 Calorie Air Bike (Or 1000m Bike Erg)
30 GHD Sit Ups (Or V-Ups)
30ft Handstand Walk (Or 3 Wall Walks)
15/12 Calorie Air Bike (Or 500m Bike Erg)
20 GHD Sit Ups (Or V-Ups)
20ft Handstand Walk (Or 2 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.
** 18 min time cap before advancing to the burpees. If you haven’t completed the previous work, start the burpees then. **
Independence
20:00 AMRAP
50/40 Calorie Air Bike (Or 2000m Bike Erg)
30 GHD Sit Ups (V-Ups)
30ft Handstand Walk (3 Wall Walks)
25/20 Calorie Air Bike (Or 1000m Bike Erg)
25 GHD Sit Ups (V-Ups)
25ft Handstand Walk (2 Wall Walks)
12/10 Calorie Air Bike (Or 500m Bike Erg)
12 GHD Sit Ups (V-Ups)
10ft Handstand Walk (1 Wall Walk)
Max Burpee to Bar (6in) in the remaining time.
Liberty
20:00 AMRAP
30/24 Calorie Air Bike (Or 1000m Bike Erg)
30 SIt Ups
30ft Bear Crawl
20/16 Calorie Air Bike (Or 600m Bike Erg)
20 Sit Ups
20ft Bear Crawl
10/8 Calorie Air Bike (Or 200m Bike Erg)
10 Sit Ups
10ft Bear Crawl
Max Up Downs in the remaining time.
Target number of Reps: 25+ reps
Minimum number of Reps before scaling: 15 reps
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
4 rounds:
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets
*Rest 1 minute between rounds
Isolateral DB Farmers Carry
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
2x 15 Adductor Rockbacks
1-2 Minutes Cobra 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.
Shoo the Cat
Adductor Rockbacks
Cobra