Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
10 Glute Bridges
5 Deadlifts (empty bar – build across sets)
5 Half Kneeling Single Arm Dumbbell Press. (each)
2. Strength
Deadlift for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
3. Workout Prep
2 sets:
50ft Odd Object Carry (build in weight)
2 Rounds
5 Dumbbell Push Press (build in weight)
10ft Dumbbell Front Rack Walking Lunge (build in weight)
Strength Accessory
Deadlift
Deadlift 10-5-5-5
Deadlift for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).
Workout
Lewis Hamilton (Time)
Freedom (RX’d)
300ft Odd Object Carry (100/70)
-into-
5 Rounds
10 Dumbbell Push Press (50s/35s)
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
300ft Odd Object Carry (100/70)
* Use an object with a total weight around 100/70. Variety of options include dumbbells, kettlebells, barbells, sandbag/sandball, or anything else you can find.
(KG conv: 22.5/15 DBs, 45/32.5 odd object)
Independence
300ft Odd Object Carry (70/50)
-into-
5 Rounds
10 Dumbbell Push Press (35s/25s)
50ft Dumbbell Front Rack Walking Lunge (35s/25s)
-into-
300ft Odd Object Carry (70/50)
(KG conv: 15/10 DBs, 32.5/22.5 odd object)
Liberty
300ft Odd Object Carry (50/35)
-into-
5 Rounds
10 Dumbbell Push Press (light)
50ft Single Dumbbell Front Rack Walking Lunge (light)
-into-
300ft Odd Object Carry (50/35)
(KG conv: 22.5/15 odd object)
Target time: 9-11 minutes
Time cap: 14 minutes
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 Couch Stretch
2x 45 Second Ring Tricep 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
Couch Stretch
Ring Tricep Stretch