Swamp City WOD – Wed, Apr 17

Swamp City Fitness – Swamp City WOD


Warm Up (No Measure)

1. Movement Prep/Activation:

Hinshaw Warm-Up

Perform each drill for 10m out, then walk back

* High knee karaoke (over, over, walk, walk)

* Over hurdle (heel, toe)

* Knee to chest

* Figure 4 (1 sec)

* Lunge with reach overhead

* Lunge torso twist (Pull hand)

* Toy soldiers

* High knee + arm swing

* Butt kick + arm swing

* Straight Leg (shallow heel)

20m out walk back

* Side step out and back

* Side step jumping jack out and back


* Sitting arm swing (Elbow down and back) 20 sec

* Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

* Toes out walk

* Toes in walk

* Heels walk

* Toes walk

* Outside Foot walk

* Inside Foot walk

* 50m hash marks (fast feet) forwards & backwards

* 30m (20m speed up, 10m to slow down)

* 45m (35m speed up, 10m to slow down)

* 60m (50m speed up, 10m to slow down)

2. Workout Prep

Every minute (3 sets)

100m Run

* Start slow and build into a comfortable pace *


King Julian (5 Rounds for distance)

Freedom (RX’d)

5-4-3-2-1 minute

Max Distance Run

-Rest 1:00 Between sets-

Repeat from March 31, 2022


No Change to Workout


3:00-2:30-2:00-1:30-1:00 minute


Rest 1 minute between sets


This is just scored on individual effort. Every athlete will be different and should push within their limits.


Ring Muscle Up Skill Work (Checkmark)


EMOM8: Ring Muscle Ups

* Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.


EMOM8: 2-3 Box Ring Muscle Ups


Emom8: 5 Assisted Ring Dips

* Coaching video that includes a demo of each movement is included in the coach notes.


Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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