Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Row
10 Deadbugs
10 Cossack Squats
5 Pike Push Ups
5 Deadlifts (empty bar – build across sets)
2. Strength
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-
3. Workout Prep
2 sets:
2 Handstand Push Ups
3 Hang Dumbbell Snatch (Right and Left)
10ft Right Arm Overhead Lunge
10ft Left Arm Overhead Lunge
Strength/Accessory
Deadlift
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-
Workout
Pumpkin Carving (4 Rounds for time)
Freedom (RX’d)
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
Independence
4 Sets: (Every 5:00)
8 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (35/25)
25ft Right Arm Overhead Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
25ft Left Arm Overhead Dumbbell Walking Lunge (35/25)
(KG conv: 15/10 DB)
Liberty
4 Sets: (Every 5:00)
10 Push Ups
10 Right Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)
10 Left Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)
Target time each set: 2:30-3:00 minutes
Time cap each set: 3:45
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Hip Stretch
1 Minute Dorsiflexion Matrix
1 Minute Couch 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 Hip Stretch
Dorsiflexion Matrix
Couch Stretch