Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
1:00 Ski (or Row)
1:00 Bike
5 Roll and Reach
2. Workout Prep
Set up equipment, hit a few seconds on each, and let’s get to work.
Workout
HAPPY NEW YEAR!!!! (Time)
Freedom (RX’d)
Teams of 2:
25 Rounds
P1: 20 Calorie Ski (OR Row)
P2: 24 Calorie Bike Erg (OR another Bike OR 240m Run)
* 2024 into 2025. Happy New Year! Each round, one person does the Ski/Row while the other does the Bike/Run. Partners work at the same time. In the next round, they switch places. Totals per team for the workout: 500 cal Ski/Row and 600 cal Bike (or 6000m Run).
Independence
Have athletes get as far as they can within the class time frame
Liberty
Have athletes get as far as they can within the class time frame
Target time:
No Target Time Today, Just have fun.
Time cap: 50:00 or whatever fits your class schedule for the day.
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
1 Minute Couch 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.
Ring Lat Stretch
Couch Stretch