Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty bar)
2. Strength
Build up to a Heavy Single Pause Back Squat (2-3-seconds)
in 15:00
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Back Squats (build in weight)
10ft Walking Lunge
Strength/Accessory
Back Pause Squat
Build up to a Heavy Back Pause Squat (3-seconds)
in 15:00
Workout
Telluride (5 Rounds for time)
Freedom (RX’d)
Every 3:00 (5 sets)
12/10 Calorie Air Bike (Or Standing Bike Erg)
8 Back Squats (185/125)
50ft Walking Lunge
(KG conv: 85/57.5)
* Bar can be taken from the rack.
Independence
Every 3:00 (5 sets)
10/8 Calorie Air Bike (Or Standing Bike Erg)
8 Back Squats (155/105)
50ft Walking Lunge
(KG conv: 70/47.5)
Liberty
Every 3:00 (5 sets)
8/7 Calorie Air Bike (Or Standing Bike Erg)
8 Dumbbell Front Squats (light)
25ft Walking Lunge
Target time each set: 1:40-1:55
Time cap each set: 2:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Scorpion Kicks (each side)
1 Minute Band Wrist Mobilization
2x 10 Down Dog
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.
Scorpion Kicks
Band Wrist Mobilization
Down Dog