Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
6:00 AMRAP
30-second Bike
3 Inchworms
5 Dynamic Squat Stretches
5 Russian Kettlebell Swings
5 Pike Push Ups
2. Workout Prep
1 set:
5 Wall Balls
5/4 Calorie Air Bike (at workout pace)
10 Double Unders
5 Kettlebell Swings
Gymnastics
Gymnastics: Handstand Push-ups (Checkmark)
All Athletes:
Every 2 minutes for 10 minutes complete:
Level 1: 5-7 Tempo Strict HSPU – 3 seconds down + 3 seconds up
Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up
Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up
Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated
You should have at least 45 seconds of rest – choose your level accordingly. There is no Conditioning Option during the Open.
Workout
Balrog (Checkmark)
Freedom (RX’d)
Every 1:00 (25:00)
Min 1: 15 Wall Balls (20/14)
Min 2: 12/10 Calorie Air Bike
Min 3: 50 Double Unders
Min 4: 15 Kettlebell Swings (53/35)
Min 5: Rest
(KG conv: 9/6 WB, 24/16 KB)
Independence
Every 1:00 (25:00)
Min 1: 15 Wall Balls (14/10)
Min 2: 10/8 Calorie Air Bike
Min 3: 35 Double Unders
Min 4: 15 Kettlebell Swings (35/26)
Min 5: Rest
(KG conv: 6/4 WB, 16/12 KB)
Liberty
Every 1:00 (25:00)
Min 1: 10 Wall Ball Thrusters (light)
Min 2: 8/7 Calorie Air Bike
Min 3: 35 Single Unders
Min 4: 10 Russian Kettlebell Swings (light)
Min 5: Rest
Target time each set: 30-40 seconds
Time cap each set: 50-seconds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Couch Stretch
1 Minute Cat Cow
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.
Calf Foam Rolling
Couch Stretch
Cat Cow