Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Air Bike
5 Inchworms
3 Snatch Deadlifts (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
2. Workout Prep
2 sets:
5/4 Calorie Bike (build in pace)
3 Power Snatch (singles, build in weight)
Workout
Deadwood (Checkmark)
Freedom (RX’d)
Every 2:00 (7 sets)
12/10 Calorie Air Bike
3 Power Snatch (singles, build in weight)
Independence
Every 2:00 (7 sets)
10/8 Calorie Air Bike
3 Power Snatch (singles, build in weight)
Liberty
Every 2:00 (7 sets)
8/7 Calorie Air Bike
8 Dumbbell Snatch (light)
Target time each set
Air Bike: Sub 45 seconds
Power Snatch: Sub 25 seconds
Time cap each set:
Air Bike: 50 seconds
Power Snatch: 30 seconds
Gymnastics
Gymnastics: Handstand Push-ups (Checkmark)
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option:
10-minute EMOM
Odd Minute:
Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]
Level 2: 20 seconds of Strict Box HSPU
Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups
Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or facing wall]
Independence: 20-30 seconds of Handstand Hold [back to wall]
Liberty: 20-30 seconds of Box Handstand Hold or High Plank Hold
Conditioning Option:
Death by HSPU + 2
[cap at 8 min]
Minute 1: 1 Strict HSPU
Minute 2: 3 Strict HSPU
Minute 3: 5 Strict HSPU
Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
1 Minute Band Wrist Mobilization
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.
Ring Lat Stretch
Ring Bicep Stretch
Band Wrist Mobilization