Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Tabata Air Bike (8 sets)
*build up to workout pace
-into-
3 sets:
10 Dynamic Squat Stretch
25ft Lizard Crawl
10 Step Back Lunges
2 Broad Jump + Vertical Jump
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
4 Back Rack Step Back lunges (build in weight)
25ft Broad Jump
Gymnastics
Toes to Bar Skill Review (Checkmark)
Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.
Level 1: Straight leg kipping leg raises
Level 2: Kipping toes to bar
Level 3: Strict toes to bar
A coaching video with scaling options is included in the coach notes.
Workout
Wynonna Judd (6 Rounds for time)
Freedom (RX’d)
6 sets
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges (95/65)
50ft Broad Jump (Or 15 Russian Kettlebell Swings 70/53)
-rest 3:00 between sets-
(KG conv: 43/29 lunges, 32/24 kbs)
Independence
6 sets
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges (75/55)
50ft Broad Jump (Or 15 Russian Kettlebell Swings 53/35)
-rest 3:00 between sets-
(KG conv: 34/25 lunges, 24/16 kbs)
Liberty
6 sets
8/7 Calorie Air Bike (sprint)
12 Dumbbell Box Step Ups (light)(20in)
25ft Broad Jump (Or 10 Russian Kettlebell Swings light)
-rest 3:00 between sets-
Target time each set: Sub 90 seconds
Time cap each set: 2 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
