Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up (10-12 minutes)
-into-
6:00 AMRAP
:10 Handstand Hold
5 Pike Push Ups
5 Alt. Step Ups (each leg)
50m Jog
2. Workout Prep
1 set:
100m Run (at workout pace)
1 Wall Walk
4 Alternating Single Dumbbell Box Step Up
Gymnastics
Strict Handstand Push-ups: Week 1 (Checkmark)
6 Week Handstand Push-up Strength Cycle
During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength. Whether you have a goal to eventually get your first strict handstand push-up, or are already there and want to get stronger, this cycle will work for you!
Week 1: Baseline Test
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
Coaching tips for strict handstand push-ups
Demo Videos:
Strict Handstand Push Up
Strict Box Handstand Push Up
Push Up
Elevated Push-ups : Place hands on a bench, box, or racked bar. The higher the box/bench/bar, the easier the push-up will be.
Workout
Blizzard (AMRAP – Rounds and Reps)
Freedom (RX’d)
20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)
(KG conv: 22.5/15 DB)
Independence
20:00 AMRAP
400m Run
4 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (35/25)(20”/16”)
(KG conv: 15/10 DB)
Liberty
20:00 AMRAP
300m Run
6 Inch Worms
12 Single Dumbbell Alternating Box Step Ups (light)(20”/16”)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min QL Stretch
1 Min Barbell Forearm 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.
QL Stretch
Barbell Forearm Stretch
