Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Jump Rope
10 Cossack Squats
10 Hollow Rocks
10-second Handstand Hold
5 Pike Push Ups
2. Workout Prep
2 sets:
10 Double Unders
5 Goblet Squats (build in weight)
3 GHD’s
Gymnastics
Strict Handstand Push-ups: Week 2 (Checkmark)
Freedom:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups
Independence:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max tricep push-ups
Liberty:
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups
THEN
3 sets
12 Dumbbell Front Raises (leave 2 reps in the tank)
-rest 30sec-
30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1
-rest 60sec-
NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups
Videos:
Handstand Hold
Handstand Hold Knees on Box
Handstand Hold Feet on Box
Tricep Push Ups
Plank Hold
Dumbbell Front Raise
HSPU Cues & Scaling
Strict Handstand Push Up
Strict Box Handstand Push Up
Elevated Push Up
Workout
“How Rude!” (Time)
Freedom (RX’d)
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (53/35)
15 GHDs (Or V-Ups) after each round
(KG conv: 24/16)
Independence
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (35/26)
10 GHDS (Or V-Ups) after each round
(KG conv: 16/12)
Liberty
81-63-45-27
SIngle Unders
27-21-15-9
Goblet Squat (light)
15 sit ups after each round
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Cat Cow
1 Min Forearm Smash
2x 10 Seated External Rotations (each side)
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.
Cat Cow
Forearm Smash
Seated External Rotations