Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Bike
-into-
7:00 AMRAP
5 Inchworms
5 Pike Push Ups
10 Deadbugs
10 Bird Dogs
5 Box Jumps
2. Workout Prep
3 sets:
5/4 Calorie Bike (Build up to workout pace)
2 Burpee to Bar
-rest 30-60 seconds between sets-
Gymnastics
Gymnastics: Handstand Push-ups (3 Rounds for reps)
For the last week of the Open, we’re adding this as a Coach’s Choice skill review. We’d like you to pick 1 or 2 gymnastics skills that you think your athletes most need/want to work on.
We are delaying the Handstand Pushup Strength Test to next week, to save strength for the final Strength:
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups
Score is reps. Note your level in comments.
Workout
Kilkenny (Time)
Freedom (RX’d)
For Time:
50/40 Calorie Air Bike
+Total Bike seconds in Burpees to Bar
(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)
Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.
Independence
For Time:
40/32 Calorie Air Bike
+Total seconds Burpees to Bar
Liberty
For Time:
30/24 Calorie Air Bike
+Total seconds Up Downs
Target time: Sub 8:00
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
2 Minute Bench Stretch Thoracic Spine
2 Minute Bench Stretch for Lats
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.
Cobra
Bench Stretch Thoracic Spine
Bench Stretch for Lats