604 Athletics Workout – May 5 2026

by 604athleticsrebuild | May 4, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack)
Warm-up/Tech: Front rack lunges, Staggered stance good mornings, Front squats

WOD A
5 min to warm-up / build, then:
Every 2:30 x 5 sets:
Sets 1-4: 5 front squats @ 72.5-75% of 1RM across (or ~2.5-5% heavier than last week depending how that felt)
Set 5: AMRAP @ 10% less (Avoid going right to failure, cap at ~10-12 reps)
– Focus on ideal positions and keeping an upright torso.
– Ideally the same or similar weight across, not starting light and building to a max
– Beginners: Use same structure but cap at “RPE 8” instead of strict %
– Advanced: +2.5–5% if bar speed is excellent
*Front Squat x 5*

WOD B
In remaining class time, complete 3 working sets of each, resting 1:1.
B1) 3 sets: 8-10/leg Front rack, front foot elevated step back lunges (10 Right + 10 Left, stand on 1-2 big bumper plates)
B2) 3 sets: 8-10/leg Staggered stance barbell good morning (10R + 10L)
B3) 3 sets: 10-15 Ab wheel rollouts
—
Complete with a partner, alternating working sets, or rest ~1:1 on each set.
Complete all of B1, then B2, then B3, not alternating.
*Front foot elevated step back lunge x 8/leg*
*Staggered stance barbell good morning x 8/leg*

ACCESSORY
2-3 rounds: rest as needed
16-20 Alternating goblet Cossack squats
15-20 Seated leg extensions
20-30s/side Copenhagen plank hold

604 Athletics Workout – May 4 2026

by 604athleticsrebuild | May 3, 2026 | WOD

WARM UP – MOBILITY
Dynamic hip and shoulder warm-up
Core warm-up, hollow, arch, beat swing tech.
Review + warm-up: Power snatch + kipping pull-up / bar muscle-ups

WOD A
EMOM x 10
A1) 3 “Touch and go” Power snatch
A2) 3-5 Bar muscle-ups (scale to banded or jumping BMU)
—
– Build from light to moderate weight, no failed reps, just a bit heavier than WOD B
– In no BMU, then practice kipping/jumping pull-ups, high quality, low reps, something more challenging that your WOD B movement.)
*Power Snatch x 3*

WOD B
*Odds Ratio*
Complete AMRAP in 20 min with a partner of similar ability:
Alternate complete rounds:
3 Power snatch (135/95)
5 Chest to bar pull-ups
7 Box jump overs (24/20)
9 Push-ups
—
Snatch should be touch and go, or quick single with no failed reps.
Scale C2B to COB or jumping variation.

ACCESSORY
2-3 rounds:
12-15 Seated low cable rows (neutral grip)
12-15 Dumbbell tricep rollbacks
15-20 Banded face pulls

604 Athletics Workout – May 3 2026

by 604athleticsrebuild | May 2, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review

WOD A
Every 90s mins x 5 sets
Set 1-2: 2 x (Snatch balance + Overhead squat) (repeat the sequence twice)
Set 3-5: 1 x (Snatch balance + Overhead squat)
—
Build to heavy but quality set without going to failure or mechanical breakdown.
*Snatch Balance + Overhead Squat*

WOD B
Every 2 mins x 6 sets: Halting snatch + Snatch
Pause at the knee for 2-3s on the first rep, you may drop and reset between lifts
Build as needed to a heavy but quality set.
*Halting snatch + Snatch*

WOD C
In remaining class time complete 3 working sets: rest as needed between movements and rounds.
8-10 Behind the neck snatch grip push press
8-10 Pendlay rows
12-15 Ab wheel rollouts
—
Partner up or groups of 3 sharing a bar in the rack and on the floor
*BTN Snatch Grip Push Press x 8*
*Pendlay Row x 8*

604 Athletics Workout – May 2 2026

by 604athleticsrebuild | May 1, 2026 | WOD

WARM UP – MOBILITY
Easy 400m run
Dynamic joint rotations and full body stretch / movemnet prep
Tech: Barbell clean & jerks + review other WOD movements and scaling options

WOD A
*Luke*
For time:
Run 400 meters
15 clean and jerks 155/105lb
Run 400 meters
30 toes-to-bar
Run 400 meters
45 wall-balls 20/14lb
Run 400 meters
45 kettlebell swings 24/16kg
Run 400 meters
30 ring dips
Run 400 meters
15 weighted lunges 155/105lb
Run 400 meters
—
Last completed: Sep 6, 2024

COOL DOWN
Cool down, Roll, Stretch, Mobilize, and/or work on a weakness

604 Athletics Workout – May 1 2026

by 604athleticsrebuild | Apr 30, 2026 | WOD

WARM UP – MOBILITY
Dynamic full body warm-up and full body stretch out
Stretch: overhead, wrists, and hollow holds in preparation for handstand work

WOD A
In 10 mins establish your best / max effort:
Handstand walk (ft) and static handstand hold (s)
– For the handstand walk, we will use a 30 ft length/lap, if you can walk more that 30ft you must turn around and walk back down the lane
– for the max hold your hands must stay within a 3x3ft box.
– If you can not static HS hold and/or walk, continue to work on handstand holds and walking drills using the walls or spotters as needed.
*Handstand Walk*
Max distance Handstand Walk
*Handstand Hold*
Max static handstand hold

WOD B
*300*
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “Dumbbell Movement” Rx: 50/35lb
15 Ab-mat sit-ups

Rd 1 – Dumbbell Push Press
Rd 2 – Dumbbell Burpees (Push-up to stand w/ DB’s)
Rd 3 – Dumbbell Power Cleans (one end of each dumbbell must touch the ground)
Rd 4 – Dumbbell Bench Press
Rd 5 – Dumbbell Lunge Steps (DB’s held by your side)
Rd 6 – Dumbbell Front Squats
Rd 7 – Dumbbell Bent Over Rows
Rd 8 – Alternating Dumbbell Snatches
Rd 9 – Dumbbell Deadlifts
Rd 10 – Dumbbell Thruster

ACCESSORY
Crossover Symmetry “Iron Scap” or “Recovery”

604 Athletics Workout – Apr 30 2026

by 604athleticsrebuild | Apr 29, 2026 | WOD

WARM UP – MOBILITY
Dynamic lower body warm-up + hamstring/squat/core activations
Barbell warm-up/review: good morning, lunge, deadlift, hang squat clean

WOD A
Every 2:30 x 5 sets: 5 deadlifts @ 70-75%, (or RPE 7-8)
Smooth controlled reps, no grinders, or form breakdown
*Deadlift x 5*

WOD B
*Humble Pie*
Every 90s x 10 rounds:
3 Hang squat cleans
4 Front rack lunge steps (2/leg alternating – step forward or back)
6 Burpees over the bar
—
Rx: Must start at 135/95 – choose to increase by either 5-10lbs per round building as needed. Your score is the weight used on round 10 (you can not decrease, or make jumps over 10lbs – Maximum score would be 225/185)
Int: Start at a light-moderate weight and increase as needed to a challenging weight
Beg: Choose a light-moderate weight and sustain across.

ACCESSORY
2-3 rounds:
12-15 GHD Hip extensions (weighted if possible)
8-10/side Half kneeling banded (or cable) pallof press (slow and controlled, outside knee forward)

604 Athletics Workout – Apr 29 2026

by 604athleticsrebuild | Apr 28, 2026 | WOD

WARM UP – MOBILITY
200m Run / Ski / Row (Rotate through 1 round each when all runners are back)
Dynamic joint rotations / stretch out.
Review & Warm-up: Sled push
Warm-up and set-up for WOD

WOD A
*Half & Half x 2*
Complete 2 rounds for time:
500m run
500/450m Ski
500m Run
40m Sled Push (180/135)(4 x 10m/33ft lengths)
500m run
500/450m Row
500m Run
200m Farmers Carry (2x 24/16kg)
—
40 min time cap
If you are not a strong runner, shorten each run to 400m
Start on any station after the first run and rotate in order. (max 5 athletes per station)

COOL DOWN
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness

604 Athletics Workout – Apr 28 2026

by 604athleticsrebuild | Apr 27, 2026 | WOD

WARM UP – MOBILITY
Dynamic upper body warm-up + push & pull activations
Review & Warm-up: Strict pull-ups & Bar Dips

WOD A
Every 90s x 10 (5 sets each alternating)
Sets 1-8 (4 sets of each): Build to a heavy/challenging set:
A1: 5 Strict pull-ups (weighted, body weight, or banded)
A2: 5 Strict bar dips (weighted, body weight, or banded)
Set 9&10: (1 set of each)
AMRAP each to failure (Must be 7-8+ reps)
– If sets 1-4 were weighted, then at body weight
– If sets 1-4 were bodyweight, then add 1-2 red or 1 green bands.
– If sets 1-4 were banded, then do AMRAP challenging ring rows & bench dips
*Weighted pull-up x 5*
*Weighted Bar Dip x 5*

WOD B
*Push, Pull, Power*
Complete 4 rounds for total reps: (15-18 mins)
60s AMRAP Echo Bike Cals
60s AMRAP 1 Dumbbell push-up + 1 Renegade row*
60s AMRAP Toes to rings
60s rest
—
Get in to groups or 3-4 sharing a bike and stagger the start (everyone starts on the bike each round)
Push-up, Row R, Push-up, Row L, etc. (Each push-up + Row = 1)

ACCESSORY
2-3 rounds: rest as needed
16-20 Alt. Dumbbell bicep curls
12-15 Cable tricep press downs (tri rope or short bar)
12-15 Lateral delt flys (light plates or DBs)

604 Athletics Workout – Apr 27 2026

by 604athleticsrebuild | Apr 26, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and movement prep
Green band mobility: Ankle, Hip opener, Front rack stretches
Review & Warm-up: Front squat

WOD A
5-6 min to warm-up/build, then:
Every 2:30 x 5 sets:
5 front squat @ 70% of 1RM across
– Focus on ideal positions and keeping an upright torso.
– Ideally the same or similar weight across, not starting light and building to a max
– Beginners: Use same structure but cap at “RPE 8” instead of strict %
– Advanced: Allow +2.5–5% if bar speed is excellent
*Front Squat x 5*
*Front Squat x 1*

WOD B
*Balls to the Walls*
Complete 5 rounds for total number of Wallballs completed (13.5 mins)
In 90s complete:
10 Burpees
then AMRAP Wallballs (20/14lb) in remaining time.
– Rest 90s –

ACCESSORY
2-3 rounds: rest as needed
8-10/leg Single leg RDL’s
8-10/leg Russian box step ups
30-40 Russian twists

604 Athletics Workout – Apr 26 2026

by 604athleticsrebuild | Apr 25, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review

WOD A
Every 2 mins x 3 sets:
3 Halting muscle cleans (pause at the knee cap on each rep)
3 Position power clean (High hang, knee cap, mid shin/floor)
3 Pause spit jerks (Hold the bottom of the dip, and receiving position for 2-3s)
—
Build from empty bar to light-moderate weights as needed

WOD B
Every 2:30 min x 6 sets:
*Power clean & Jerk complex*
Halting clean pull, Hang power clean & Jerk, Power clean & Jerk
– you may drop and reset before reps
– pause at the knee for 2-3s on the HCP.

WOD C
In remaining class time establish a max effort box jump.
(Static 2 foot jump and land in control on the box)
Between efforts, complete 3 sets of:
8/side Bench supported single arm KB/DB Rows @3,0,X,1
10-12 Seated wide elbow dumbbell shoulder press
– rest as needed between movements
*Max height box jump*
Must be a two foot jump and land (no step in)

604 Athletics Workout – Apr 25 2026

by 604athleticsrebuild | Apr 24, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations + warm-ups
P-chain stretch + activation
Tech: Deadlift + Kipping pull-up / burpee pull-up

WOD A
10-12 mins:
Slowly build to or just above working weight for deadlift (4-5 sets of 3-5 reps)
Between sets: Skill, practice, play with kipping pull-ups, and/or Bar muscle-ups / BMU progressions.

WOD B
*Rankel*
AMRAP 20 Minutes:
6 Deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (32/24kg)
Run 200 meters
—
Optional: Partner up with someone using the same barbell weight to share a bar and stagger start by 60s.

COOL DOWN
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness

604 Athletics Workout – Apr 24 2026

by 604athleticsrebuild | Apr 23, 2026 | WOD

WARM UP – MOBILITY
Agility ladder + Dynamic joint warm-ups
Green band stretches: Anterior hip, lunge hip opener, and front rack stretch
Tech: Hang power clean, Front squat & Squat cleans

WOD A
*Clean x 1*
20 mins to build and establish a heavy single or 1RM squat clean.

WOD B
*A Bar Song*
21-15-9 reps for time:
Hang power clean (135/95)
Front squat (135/95)
Toes to bar
—
Scale the weight so that larger sets of HPC and FS are attainable and intensity stays high!
Target time, 8-12 mins / Time cap: 15 min
Last completed Aug 27th, 2024

ACCESSORY
2-3 rounds: rest as needed
15-20 GHD Sit-ups
16-20 Alt. Goblet curtsy lunges
25-30 Banded good mornings

604 Athletics Workout – Apr 23 2026

by 604athleticsrebuild | Apr 22, 2026 | WOD

WARM UP – MOBILITY
2-3 rounds of skipping, dynamic upper body rotations and activations.
Review + warm-up: Strict HSPU & Pull-ups

WOD A
8 min to warm-up a few of each movement, then establish a max unbroken set of each:
Strict Handstand push-ups
Strict pull-ups
—
If your max of each is lest that 6-8 then also complete 1 max effort set of a scaled variation (banded pull-up, shorter ROM or pike HSPU)
*Strict Handstand Push-ups*
Max unbroken set of strict handstand push-ups
*Strict Pull-ups*
Max unbroken set of strict pull-ups

WOD B
*10 min Handstand Walk*
Handstand walk practice / play time:
1) Unbroken 10-40ft lengths, Spotted, or short HS walks in to the wall
2) Lateral walks along a wall space, plate step-up/down, or elbow/shoulder taps
3) Wall walks up to your best HS hold for 5s and back down

WOD C
*CrossFit Open 21.1 – Rx*
Complete for time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
—
Time cap: 15 min.
(Record # of reps completed)

ACCESSORY
2-3 rounds:
16-20 Alt. Front + Side delt raises
20-30 Band pull aparts
10-15 Ab-wheel rollouts

604 Athletics Workout – Apr 22 2026

by 604athleticsrebuild | Apr 21, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint warm-up and stretches
Tech: Burpee box jumps, Wallballs, Walking lunges (sandbag transitions)

WOD A
*High Voltage*
With a partner of similar ability:
3 x 10 min AMRAP’s with 2 min rest between stations:
1) 40 Burpee box jumps + Run 1km + AMRAP Burpee box jumps (24/20)
2) 60 Wall balls (20/14lb – 10/9ft) + Run 1km + AMRAP Wallballs
3) 80 Sandbag walking lunge steps (60/40) + Run 1km + AMRAP Lunge steps (60/40)
—
Split the reps any way, one partner working at a time, run the 1km together (scale to 800 as needed).
Start 1/3 of the teams on each station and rotate in order.
Score: Total AMRAP reps combined.

COOL DOWN
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness

604 Athletics Workout – Apr 21 2026

by 604athleticsrebuild | Apr 20, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint warm-up, squat and core activations
Squat, thoracic, and front rack mobility work
Review + warm-up: Front squat

WOD A
20 mins to build to a heavy single or new 1RM front squat
This is the beginning of a new strength cycle so no pressure to PR today, we are just looking for a good heavy single to use as max for % work. Aim to get to at least 90-95% of your max to get a good feel for where you are at.
*Front Squat x 1*
*Front Squat x 2*

WOD B
In remaining class time, complete 3 rounds: rest 30-60 between movements as needed
10/leg x Front foot elevated split squat (Load single DB or KB in opposite hand)
12-15 Barbell good mornings
15-20/side KB/DB Oblique side bends

ACCESSORY
10-12 GHD Back extensions (slow and controlled)
12-15 Seated leg extensions
15-20 Banded (or cable) half kneeling trunk rotations (outside knee forward)

Optional Conditioning
*10 min: Bike for max calories*

604 Athletics Workout – Apr 20 2026

by 604athleticsrebuild | Apr 19, 2026 | WOD

WARM UP – MOBILITY
2 rounds:
60-90s Row / Dynamic joint rotations and activations
Stretch: Hips/Hamstrings & Pecs
Review and warm-up WOD A movements

WOD A
*Enjoy the Show*
Complete for time:
30-25-20-15-10 reps of:
Row Cals
Dumbbell bench press (50/35)
Russian Kettlebell swing (32/24)
Med ball sit-ups w/ chest pass to wall (20/14lb)
—
Partner up with an athlete of similar strength to share equipment
Stagger P2 start by 3 mins
If you struggle with higher rep / longer workouts, start at 25 and finish at 5. (75 vs 100 reps)

ACCESSORY
2-3 rounds: rest as needed
10-12 Dumbbell Pec flys (light plates or DBs)
15-20 Banded tricep press downs
20-30s L-sit or tuck-sit hold

604 Athletics Workout – Apr 19 2026

by 604athleticsrebuild | Apr 18, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review

WOD A
Every 90s x 8 sets: (4 each alternating)
A1: 3 Halting muscle snatch (pause at the knee for 2-3s on each rep)
A2: 3 Drop Snatch (Like a snatch balance, but no dip and drive)
—
Build as needed on both movements
Partner up and alternate w/ on bar on the rack and one on the floor
*Muscle Snatch x 3*
*Drop Snatch x 3*

WOD B
Every 2 min x 6 sets:
1 Snatch pull, 1 Hang snatch, 1 Snatch
Build as needed to a heavy but quality set.
You may perform as an unbroken complex, or quick drop/reset before the last rep.
*Snatch pull, hang snatch, snatch*
You may drop and re-set between the hang snatch and snatch

WOD C
In remaining class time complete 3 working sets: rest as needed between movements and rounds.
6-8 Behind the neck snatch grip strict press (a little heavier than 2 weeks ago)
10-12 Bench supported Seal rows (2x KB or DB)
12-15 Lu raises (light DBs or plates – lateral delt raise to overhead)
—
Set the bench up on 2 x 12-20″ boxes for the seal rows

604 Athletics Workout – Apr 18 2026

by 604athleticsrebuild | Apr 17, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m runs + dynamic joint rotations
Banded shoulder activations + lat push downs
Hollow + Arch and beat swing warm-ups
Review, warm-up and play with kipping/jumping pull-up + bar muscle-up progressions

WOD A
*Hang it up*
Complete 4 rounds for time:
500m run
15 Hang dumbbell snatch + 10 DB overhead lunges (All Arm 1)
15 Hang dumbbell snatch + 10 DB overhead lunges (All Arm 2)
10/7 Bar muscle-ups
—
Rx: 50/35lb
You may scale the BMU volume down, banded or jumping varritions, or substitute to 10-15 C2B or COB Pull-ups as needed.

ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness

604 Athletics Workout – Apr 17 2026

by 604athleticsrebuild | Apr 16, 2026 | WOD

WARM UP – MOBILITY
Agility ladder / dynamic running warm-up
Green band P-chain + hip openers
Review + warm-up: Deadlift, Front squat, Squat clean

WOD A
Every 2:30 x 5 sets:
Squat clean x 2 (1.1. Drop and re-set between reps)
Build as needed to a heavy but quality set
*Clean x 2*

WOD B
*Go One More*
Complete 20 rounds for time with a partner of similar ability:
(10 rounds each alternating complete rounds.)
3 Deadlifts (275/185)
6 Burpees over the bar
9 Wallballs (20/14 – 10/9ft)
—
20 min time cap, rounds should be a sprint at under 60s each
Deadlift should be heavy but quality unbroken sets doable across the 10 rounds, no more than ~70% of 1RM

ACCESSORY
2-3 rounds: rest as needed
8-10/leg Staggered stance RDL (2 x DB or KB)
8-10/leg Russian box step ups
12-15 Ab wheel rollouts

604 Athletics Workout – Apr 16 2026

by 604athleticsrebuild | Apr 15, 2026 | WOD

WARM UP – MOBILITY
Dynamic shoulder + thoracic rotations + activations
Overhead + wrist stretches
Hollow body drills + core warm-ups
Tech: Handstand balancing drills

WOD A
12 mins: Handstand balance practice & play
Beg: kick to wall holds, wall facing handstand holds
Int: Wall facing balance (working feet off the wall), Spotted freefloor balance holds
Adv: Establish max unbroken handstand balance (number of seconds, hands must remain in a 3×3 foot box to count)
*Handstand Hold*
Max static handstand hold

WOD B
*Dumbbell Delight*
Complete 5 rounds for time:
4 Double DB Devils press
8 Double Dumbbell push press
12 Alt. Renegade rows
16 Push-ups on dumbbells
20 Weighted / Anchored sit-ups (hold 1 DB on your chest, wrap feet around the other)
—
Rx: 50/35, but use a suitable DB weight (same pair for all movements) and adjust reps as needed.

ACCESSORY
2-3 rounds: rest as needed
12-15 Pec Flys
12-15 Tricep rollbacks
30s/side Side plank hold (Weighted hip)

604 Athletics Workout – Apr 15 2026

by 604athleticsrebuild | Apr 14, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic lower body rotations and stretches
Review 800m run route + 4 AMRAP movements

WOD A
*Rinse & Recycle*
Complete 1 round of each for total AMRAP reps combined: (38 mins)
8 min AMRAP / 2 min rest:
1) 800m Run + AMRAP Ski Cals
2) 800m Run + AMRAP Sled push lengths (180/135) (10ft = 2 reps)
3) 800m Run + AMRAP Row Cals
4) 800m Run + AMRAP Alt. Sandbag step back lunges (60/40)
—
Start on any station (max 5 athletes) and rotate in order.

COOL DOWN
4-5 min Bike, Easy aerobic cool down / flush
Roll, Stretch, Mobilize and/or work on a weakness

604 Athletics Workout – Apr 14 2026

by 604athleticsrebuild | Apr 13, 2026 | WOD

WARM UP – MOBILITY
Upper body rotations + activations
Overhead + thoracic stretches
Review + warm-up: Split jerk

WOD A
17 mins to build to a heavy single or new 1RM Split jerk
Split Jerk x 1

WOD B
Strictly Gymnastics
EMOM x 15 (5 rounds each)
1) 20s AMRAP Strict HSPU
2) 20s AMRAP Strict Pull-ups
3) 20s Parallette L-sit or Tuck-sit hold
—
Score total HSPU + Pull-ups completed
Groups of 3 starting on different stations
You may use 2 boxes for the tuck sit if you don’t have parallettes available

ACCESSORY
2-3 rounds: rest as needed
8-10 Seated cable rows (neutral grip handle)
12-15/side Cable lateral delt raise (use functional trainer)
Max effort dead hang from pull-up bar

604 Athletics Workout – Apr 13 2026

by 604athleticsrebuild | Apr 12, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up
Front rack + squat mobility work
Review & warm-up: Front squat

WOD A
Every 2:30 x 6 sets:
Front squat x 5,4,3,2,2,2
– Build to a heavy but quality set, not a 2RM.
(Testing a heavy single next week, so just build some confendence in heavier weights with ideal mechanics today)
*Front Squat x 2*

WOD B
*Where everybody knows your name*
5 rounds for total toes to bar completed: (11.5 mins)
In 90s complete:
20 Russian kettlebell swings (32/24kg)
15 Goblet squats
AMRAP Toes to bar in remaining time
– Rest 1 min between rounds
—
Choose a KB weight that is challenging but most or all sets can be completed unbroken.
Scale KB weight and/or reps so that you can ideally complete ~10+ TTB (or progression) each round.

ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions
8-10/leg Single leg extensions
45-60s weighted planks hold

604 Athletics Workout – Apr 12 2026

by 604athleticsrebuild | Apr 11, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review

WOD A
Every 2 mins x 4 sets:
3 Halting muscle cleans (pause at the knee cap on each rep)
3 Tall Cleans
3 Tall jerks
—
Build from empty bar to light-moderate weights as needed

WOD B
Every 2:30 x 6 sets:
Complete as an unbroken complex:
1 Segmented clean deadlift
1 Clean pull
1 Clean & Jerk
*Segmented Clean DL + Clean Pull + Clean + Jerk*
– Segmented DL: 2 sec pause just off floor, knees, high hang

WOD C
In remaining class time complete: 3 working sets of:
8-10 Romanian deadlifts (moderate to heavy weight across)
8-10/side Bench supported single arm KB/DB Rows (heavier than last week)
12-15 Seated wide elbow dumbbell shoulder press
– rest 45-60s between movements as needed
*Romanian Deadlift x 8*

604 Athletics Workout – Apr 11 2026

by 604athleticsrebuild | Apr 10, 2026 | WOD

WARM UP – MOBILITY
2 rounds:
200m run + Dynamic upper & lower body joint rotations
—
Pre-squat hip openers, Hollow + Arch / Beat swing practice.
Tech: Thrusters + Kipping/Jumping pull-up.

WOD A
Every 2 mins x 5 sets: Thruster x 3
– Build as needed from light to moderate-heavy weights, not looking for a 3RM, no sloppy or failed reps.
– take bars from the ground, you may power clean or squat clean in to the first rep
– between sets warm-up / practice for kipping or jumping pull-ups
*Thruster x 3*

WOD B
*Daniel*
Hero WOD
For Time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups
—
Newer athletes: Scale pull-ups in volume as needed (25-35 each set vs 50), and/or scale to jumping pull-ups & ring rows as needed.

ACCESSORY
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness

604 Athletics Workout – Apr 10 2026

by 604athleticsrebuild | Apr 9, 2026 | WOD

WARM UP – MOBILITY
Dynamic upper body rotations and activations + pec stretches
Push-up / Pressing warm-ups
Review + Warm-up bench press and spotting prototcol

WOD A
20 mins to build to a heavy single or new 1 RM Bench press
Build by feel or follow a rep scheme similar to this:
10+ @ 30-40%
6-8 @ 50%
4-5 @ 60%
2-3 @ 70%
1-2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%+ or new PR
*Bench Press x 1*

WOD B
*Tabata Push-up & Sit-up*
Complete 8 rounds for consistent output / tabata score of each: (8 min)
20s AMRAP Push-ups
10s rest
20s AMRAP Ab-mat sit-ups
10s rest
—
Score is combined lowest number of push-ups + lowest # of sit-ups completed in any 1 round
Scale push-ups so that you can complete ~8-10 reps unbroken

ACCESSORY
2-3 rounds: rest as needed
8-10/arm Staggered stance single arm cable rows (low cable)
12-15 Tricep rope press downs
12-15 Dumbbell Pec flys

604 Athletics Workout – Apr 9 2026

by 604athleticsrebuild | Apr 8, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint rotations and stretches
Hollow, Arch, Beat swing, TTB progressions
Tech/Warm-up: Power snatch + touch and go cycling techniques

WOD A
*Power Snatch x 3*
Every 2 min x 5 sets:
Power snatch x 3 (unbroken, touch and go reps)
—
Try to partner up with someone suitable for WOD B and share a barbell here.
Build as needed from light to moderate-heavy weight. Don’t max out or go to failure / sloppy reps. Build a little heavier than you want to use for WOD B.
(Between sets feel free to warm-up/practice some TTB to prep for WOD B)

WOD B
*At Odds With You*
With a partner of similar ability complete 20 rounds for time:
5 Hang power snatch (115/75)
7 Toes to bar
9 Box jump overs (24/20)
—
10 rounds each, alternating complete rounds only.
Power snatch weight should be unbroken for most if not all rounds.
25 min time cap (rounds should be close to 60s each)

ACCESSORY
2-3 rounds:
6-8 x “ATYT” with light plates/DBs
8-10/side Dumbbell external rotations
15-20 Banded face pulls
–OR–
Crossover Symmetry “Recovery” or “Iron scap”

604 Athletics Workout – Apr 8 2026

by 604athleticsrebuild | Apr 7, 2026 | WOD

WARM UP – MOBILITY
Dynamic running warm-up + lower body stretches
Review and warm-up WOD movements and 1km run route (out 4th ave today)

WOD A
*HYROX HALF SIM*
Complete for Time:
Run 1000m
Ski Erg 1000m
Run 1000m
60 Burpee to plate
Run 1000m
Row 1000m
Run 1000m
100 Wallballs (20/14 – 10/9ft)
—
Time Cap: 45 minutes
After the first run: start on the Ski, Burpee, or Row (7/station, complete all 3 of these first in order), then everyone finish with the wallballs last.
If you are not a strong runner, bring 1km down to 800m, not strong on the ergs scale to 800m as well.

ACCESSORY
4–5 min Easy Bike / Flush out
Roll out, Stretch, Mobilize
and/or work on a weakness

604 Athletics Workout – Apr 7 2026

by 604athleticsrebuild | Apr 6, 2026 | WOD

WARM UP – MOBILITY
Dynamic lower body and core warm-ups
Squat hip/hamstring openers and activations
Review & Warm-up: Back squat, failing & spotting protocols

WOD A
25 mins to build to a heavy single or new 1 RM Back squat
Build by feel or follow a rep scheme similar to this:
10+ @ 30-40%
6-8 @ 50%
4-5 @ 60%
2-3 @ 70%
1-2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%+ or new PR
*Back Squat x 1*

WOD B
In remaining class time, complete 3 sets of:
10 Elevated step back barbell lunges (5 Right + 5 Left)*
20-25 Banded good mornings
30-45s Weighted plank hold
—
Rest as needed between movements
*Stand on 1-2 bumper plates for added ROM, try to use the same weight as last weeks 8s

ACCESSORY
2-3 rounds:
8-10 GHD Hip extensions @3,0,1,1 (weighted if possible)
12-15 Banded TKE Goblet cyclist squats
20-30s Copenhagen plank hold

604 Athletics Workout – Apr 6 2026

by 604athleticsrebuild | Apr 5, 2026 | WOD

WARM UP – MOBILITY
400m run + Big dynamic upper body warm-up + activation
Tech: Strict & kipping pull-ups & HSPU’s

WOD A
*Del ( Hero)*
Complete for time:
25 Burpees
400m ball run (20/14)
25 Weighted pull-ups (20/10lb)
400m ball run (20/14)
25 Handstand push-ups
400m ball run (20/14)
25 Chest-to-bar pull-ups
400m ball run (20/14)
25 Burpees
—
weighted pull-ups can be done with the chains or dumbbells (these should be strict), scale to BW or banded strict pull-ups.
Scale C2B to kipping COB, jumping PU or ring rows.

ACCESSORY
2-3 rounds: rest as needed
12-15 Zottman curls
12-15 Dumbbell pull-overs
12-15/side Half kneeling banded (or cable) trunk rotations (outside knee forward)

604 Athletics Workout – Apr 5 2026

by 604athleticsrebuild | Apr 4, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review

WOD A
Every 90s x 8 sets: (4 each alternating)
A1: 3 Snatch balance
A2: 3 Hang muscle snatch (from the knees)
—
Build as needed on both movements
Partner up and alternate w/ on bar on the rack and one on the floor
*Snatch Balance x 3*
*Hang Muscle Snatch x 3*

WOD B
Every 2 min x 6 sets:
1 Halting snatch pull, 1 Hang snatch, 1 Halting snatch
Build as needed to a heavy but quality set.
You may perform as an unbroken complex, or quick drop/reset before the last rep.
*Halting snatch pull, Hang snatch, Halting snatch*
Halting snatch pull (pause at the knee for 2-3s)
Hang snatch (front the knees)
Halting snatch (pause at the knee for 2s)

WOD C
In remaining class time complete 3 working sets: rest as needed between movements and rounds.
8-10 Behind the neck snatch grip strict press
12-15/side Bench supported single arm KB/DB Rows
12-15 Lateral delt raises (light DBs or plates)

604 Athletics Workout – Apr 4 2026

by 604athleticsrebuild | Apr 3, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint warm-ups & stretches
Green band: P-chain floss + Shoulder overhead + extension stretches

WOD A
10-12 min: Skill / Play time:
Ring inversion w/ slow negative
Front & Back lever progressions (solo or spotted), and skin the cats (advanced only)
Advanced athletes may also practice bar pull overs in this time too.

WOD B
* 241202*
Complete 4 rounds for total Cals + Reps combined: (16-17 mins)
1 min AMRAP: Echo Bike (Cals)
1 min AMRAP: Deadlift (185/125)
– 2 min rest –
—
Deadlifts in 1-3 sets; light-to-moderate loading (under %50 of max) with sound mechanics, aim for 10+ reps (15-20 for advanced).
All-out effort with 1:1 built-in rest, push the pace on the bike and try to hold on for the deadlifts.
Use 5-6 bikes, groups of 3-4 athletes sharing a bike & barbell if possible, 2 barbells/bike if needed.

ACCESSORY
2-3 rounds: rest as needed
8-10 GH Raises (use bands to assist as needed)
15-20 Straight leg raise + hip lift off bench
20-30s Side plank hold (weight hip if possible)

604 Athletics Workout – Apr 3 2026

by 604athleticsrebuild | Apr 2, 2026 | WOD

WARM UP – MOBILITY
Big dynamic warm-up and full body stretch
Barbell review: Hang power clean, Front squat, Push press/Push jerk
Gymnastics warm-up: Pull-ups, Dips, Burpees

WOD A
*Great Friday*
With a partner of similar abilities, complete for time:
150 Doubleunders
50 Hang power cleans (155/105)
50 Ring Dips
150 Doubleunders
50 Front squats (155/105)
50 Chest to bar Pull-ups
150 Doubleunders
50 Shoulder to overhead (155/105)
50 Burpees over the bar
—
One partner working at a time, ideally 1 barbell/team (2 if needed)
Try to split work evenly but not mandatory. Scale gymnastics movements and weights as needed to complete quality sets of 6-8+ reps each.
Scale DU’s to 2x Singleunder

ACCESSORY
Cool down, Roll out, Stretch, Mobilize, Socialize

604 Athletics Workout – Apr 2 2026

by 604athleticsrebuild | Apr 1, 2026 | WOD

WARM UP – MOBILITY
Dynamic shoulder + pressing warm-ups, overhead + pec stretches
Core warm-up, hollow, arch, beatswings, and TTB warm-ups

WOD A
Every 2 mins x 5 sets:
Tempo bench press x 4,3,2,2,2 @3,2,X,2
~60, 65, 70, 75, 80%
Deload weights, focus on mechanics, and tempo. Don’t max out or loose positioning or ideal mechanics.

*Bench Press x 2*

WOD B
*Prohibition*
Complete AMRAP in 20 min:
200 Meter Run
Max Unbroken Toes to Bar
200 Meter Run
Max Unbroken Push-ups
—
Score total TTB + Push-up completed

ACCESSORY
2-3 rounds: rest as needed
15-20 GHD Sit-ups
16-20 Alt. Dumbbell bicep curls
12-15 Cable tricep press downs

604 Athletics Workout – Apr 1 2026

by 604athleticsrebuild | Mar 31, 2026 | WOD

WARM UP – MOBILITY
400m Run / 4-500m Row / 4-500m Ski (Row & Ski until the runners are back for a rotation)
—
Quick stretch out (hips, hamstrings, squat openers)
Review: Wallballs, Devils Cleans, Farmers carry
Warm-up / Set up for WOD A

WOD A
*1-800 Got Hyrox*
Complete 2 rounds for total AMRAP reps:
6 min AMRAP / 1 min rest between each (41 mins)
1) 800m run +
AMRAP: Wallballs (20/14 – 10/9ft)
–
2) 800/700m Row +
AMRAP: Devil cleans (50/35)
–
3) 800m/700m Ski +
AMRAP: 40ft farmer carry lengths (32/24 – Every 20ft = 1 rep)
—
Max 7 people / station
Start on any station and rotate in order for 2 full rounds
Cardio buy ins should be 3-3:30 max
(Last completed: Jul 9, 2024)

COOL DOWN
Cool down, Roll, Stretch, Mobilize
and / or work on a weakness

604 Athletics Workout – Mar 31 2026

by 604athleticsrebuild | Mar 30, 2026 | WOD

WARM UP – MOBILITY
Dynamic lower body and core warm-ups
Squat hip/hamstring openers and activations
Review & Warm-up: Tempo back squat

WOD A
Every 2:30 mins x 5 sets:
4,3,2,2,2 Tempo back squat @3,2,X,2
(~60,65,70,75,80% max – Deload weights)
The goal is to build to a moderate double with no loss of positioning or mechanics.
Keep weight feeling lighter this week and build confidence in your set-up, depth and drive.
*Pause Back Squat x 3*

WOD B
Every 90s x 12 (4 sets of each, 18 min)
B1. 8 Elevated step back barbell lunges (4 Right + 4 Left)*
B2. 8/leg Single leg Romanian KB deadlifts (sub to staggered stance DL if needed)
B3. 12-15 Ab-wheel rollouts
—
*Stand on 1-2 bumper plates for added ROM)

ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions
12-15 Seated leg extensions
30-40 Russian twists

604 Athletics Workout – Mar 30 2026

by 604athleticsrebuild | Mar 29, 2026 | WOD

WARM UP – MOBILITY
Dynamic shoulder and thoracic rotations + activations
Green band overhead, Lat, Front rack stretches
Tech: Barbell Split jerk review + primers

WOD A
Every 2 min x 6 sets:
1 Pause split jerk + 1 Split jerk
Build as needed to a heavy but quality set
*Pause Split Jerk + Split Jerk*
Hold the landing / receiving position for 2-3s before recovery on the first rep.

WOD B
*Nose to the Grindstone*
Complete AMRAP in 15 mins:
1 Wall walk + 5 Strict wall facing handstand push-ups (Rx to 1 AbMat)
10 Kettlebell snatches (24/16kg – 5/side)
15 Step down box jump overs (24/20)
—
Try to get your hands ~10″ away from the wall for the HSPUs, if you break up the 5 reps you must start the set with another wall walk up.
Scale WFHSPU to box pike variation, or to 1 Wall walk + 6-8 regular push-ups
If you are not proficient at KB Snatches, then scale to Hang DB Snatch

ACCESSORY
2-3 rounds:
10-12 Seated low rows (neutral grip)
12-15 Dumbbell tricep rollbacks
16-20 Alt. front and side delt raises

604 Athletics Workout – Mar 29 2026

by 604athleticsrebuild | Mar 28, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review

WOD A
Every 2:30 x 6 sets: (15 mins)
1 Power Clean & push jerk + 1 Squat clean & Split jerk
—
You may drop and reset between lifts
Build as needed to a heavy but quality set
*1 Power Clean & Push Jerk + 1 Clean & Jerk*

WOD B
Every 2:30 x 4 sets: (10 mins)
3 pause front squats
All working sets, build as needed
*Pause Front Squat x 3*
3 sec pause in the bottom of every rep

WOD C
Every 3:30 x 4 supersets (14 mins)
3 hang clean pulls + 3 clean deadlifts
– rest 10-15s
10-12 Dumbbell hammer curls + 10-12 Dumbbell shoulder press
– rest the remainder of the clock
*3 Hang Clean Pulls + 3 Clean Deadlifts*

604 Athletics Workout – Mar 28 2026

by 604athleticsrebuild | Mar 27, 2026 | WOD

WARM UP – MOBILITY
400m Run
Big dynamic joint warm-up and stretch (P-chain / Overhead /Pecs)
Review and warm-up: Deadlift, Ring / Bar / Box dips, and Strict pull-ups

WOD A
*Worth Your Weight in Gold*
Complete 5 rounds for time:
400m Run
15 Deadlifts (Rx: Bodyweight)
12 Ring Dips
9 Strict pull-ups
—
Scale DL weight so that each round can be completed in no more that 2-3 sets max. (or no more that ~50% of 1RM)
Scale gymnastics to banded variations and/or reduce reps as needed
Last completed: Feb 2nd, 2024

ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness

604 Athletics Workout – Mar 27 2026

by 604athleticsrebuild | Mar 26, 2026 | WOD

WARM UP – MOBILITY
Dynamic hip and shoulder warm-ups
Overhead + Squat openers
Tech: Overhead squats & Squat snatch

WOD A
Every 2 mins x 5 sets: 3 “touch and go” squat snatches
—
Ideally all squat variations, newer lifters may scale to hang snatch/hang power snatch as needed.
Build as needed to a heavy but quality set.
*Snatch x 3*

WOD B
*100 OHS + Burpee EMOM*
Complete for time:
100 Overhead Squats (95/65) + EMOM complete 4 burpees over the barbell
—
The workout will start with 4 burpee over bar, then you will complete as many OHS in the remaining time that minute. At the top of the next minute, and each following, you must put the bar down to complete 4 burpees before continuing on with your 100 OHS reps.
Newer athletes or those with shoulder issues may scale to front squats if needed

ACCESSORY
3 rounds:
12-15 GHD Hip extensions
12-15 Seated leg extensions
2-3 Crossover symmetry movements: (Recovery or Iron Scap)

604 Athletics Workout – Mar 26 2026

by 604athleticsrebuild | Mar 25, 2026 | WOD

WARM UP – MOBILITY
Dynamic upper body warm-ups + activations
Green band overhead, lats, & pec stretches
Review + warm-up bench press

WOD A
Every 2:30 mins x 6 sets: Bench press x 4,3,2,2,2,2
Start at a moderate – heavy weight and build to a heavy 2 or 2RM
– Heavier than last weeks 3’s
*Bench Press x 2*
*Bench Press x 3*

WOD B
Every 90s x 8 sets (4 sets each alternating, 12 min)
B1: Max unbroken set of strict handstand push-ups (scale ROM, Pike, or Strict DB press)
B2: Max unbroken set of kipping pull-ups (Scale to jumping or strict banded (8-10+), or ring rows)
—
You goal is to get the most repetitions possible over the 4 sets so avoid going too close to failure on early sets.
Combined number of reps across the 4 sets for each movement is your score
*Max UB Strict Handstand Pushups x 4 sets*
*Max UB Kipping Pullups x 4 sets*

ACCESSORY
2-3 rounds: rest as needed
12-15 Narrow/neutral grip lat pull downs
12-15 Pec flys
15-20 GHD Sit-ups

604 Athletics Workout – Mar 25 2026

by 604athleticsrebuild | Mar 24, 2026 | WOD

WARM UP – MOBILITY
Review rowing positions and mechanics, then;
1 round: (start on the row or run)
2 min Row (~30s: easy / medium / moderate / hard pace)
12-15 Air squats
400m Run
8-10 Burpees
—
Hip / Squat openers, calf & pec stretches
—
Review Run routes and WOD movement / options / standards

WOD A
*Nowhere to Hide (Hyrox Pro)*
Complete for time:
50 Cal Row
50 Wallballs (20/14 – 10/9ft)
1000m Run
50 Burpees to 45lb plate
1000m Run
50 Wallballs (20/14 – 10/9ft)
50 Cal Row
—
Time cap: 32 min
Partner up on a rower and stagger 2nd heat by 5 mins (faster athlete goes first)

— OR —

*Nowhere to Hide (Hyrox Open)*
35 Cal Row
35 Wallballs (20/14 – 10/9ft)
800m Run
35 Burpees to 45lb plate
800m Run
35 Wallballs (20/14 – 10/9ft)
35 Cal Row
—
Time cap: 32 min
Partner up on a rower and stagger 2nd heat by 5 mins (faster athlete goes first)
(Last completed Aug 28th, 2024)

ACCESSORY
3 rounds for quality:
100m Farmers Carry (heavy as possible but must be unbroken – KB or DB)
12-15 Side plank hip lifts + 15-20s Side plank hold / side
– rest 60-90s between rounds