604 Athletics Workout – Nov 5 2026

by 604 Athletics | Nov 4, 2026 | WOD

WARM UP – MOBILITY
Skipping + Dynamic joint warm-ups and stretches
Tech: Power cleans + Beat swings / Kipping pull-up review

WOD A
17 mins to build to a heavy single or new 1RM power clean
*Power Clean x 1*

WOD B
*Power Punch*
Complete 3 rounds for total reps: (15 mins)
60s AMRAP: Doubleunders (Every 5 DU = 1 rep)
60s AMRAP: Power Cleans (135/95) / (185/125) / 205/145)
60s AMRAP: Pull-ups / Chest to bar pull-ups / Bar muscle-ups
-Rest 2 min between rounds-
– – –
Partner up to share a barbell and stagger P2 by 2 mins
Rx: Barbell gets heavier each round. Scale 3 weights down or keep the same working weight
Rx: Gymnastics changes each round, scale to 2-3 different pull-up progressions or keep the same variation.

ACCESSORY
2-3 rounds: rest as needed
12-15 Wide grip lat pull downs
15-20 GHD Sit-ups (or anchored weighted sit-ups )
25-30 Banded good mornings

604 Athletics Workout – Nov 4 2026

by 604 Athletics | Nov 3, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out (hips, hamstring, calves, pecs etc.)
Review the 3 stations and run through a warm-up round (30-45s) at each station to practice.

WOD A
*3 x HYROX EMOM’s*
Complete the 3 x 10 min EMOM’s for quality and consistency:
1) EMOM x 10
1A) 15/12 Cal Row
1B) 15-25 Wallballs
-Rest 2 min-

2) EMOM x 10
2A) 15/12 Cal Ski
2B) 80ft Sled push (heavy but unbroken lengths)
-Rest 2 min-

3) EMOM x 10
3A) 20/15 Cal C2 Bike
3B) 8-12 Burpee box jumps
-Rest 2 min-
– – –
No score or Rx loading, reps are a suggestion, pick weights and reps that are challenging but consistent across the 5 rounds with 45-50s of work.
Start on any station and rotate in order.

COOL DOWN
8-10 min cool down jog/bike/row(1 km-1 mile)
Roll, Stretch, Mobilize and/or work on a weakness

604 Athletics Workout – Nov 3 2026

by 604 Athletics | Nov 2, 2026 | WOD

WARM UP – MOBILITY
Dynamic & banded shoulder warm-ups (push + pull)
Stretch: Thoracic, Front rack, and Overhead
Tech: Barbell push press

WOD A
Every 2 min x 8 sets:
3,3,2,2,1,1,1,1 Push press
Start moderate and build each set to a heavy single or new 1RM
*Push Press x 1*

WOD B
In remaining class time complete 3 rounds of each superset alternating:
1. 8-10 Seated dumbbell shoulder press + 12-15 Seated dumbbell lateral raises (light DB or plates)
2. 8-10 Supinated barbell bent over rows + 12-15 Bent over reverse flys
3. 8-10 Strict Toes to bar / leg raises + 12-15 Hollow rocks or 15-20s Hollow hold
– – –
Start on any piece and rotate in order.
No rest between superset movements, short ~45-60s rest between sets as needed
*Bent Over Row x 8*

Optional Conditioning
*Tabata Ski + Push-up*
8 rounds for total reps: (8 mins)
20s AMRAP Cal Ski Erg
10s rest
20s AMRAP Push-ups
10s rest

604 Athletics Workout – Nov 2 2026

by 604 Athletics | Nov 1, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint warm-up and lower body + core activations
Stretch out: Hips, Hamstrings, Ankles, Thoracic
Review Back squat and warm-up to WOD A starting weights

WOD A
Every 3 mins x 5 sets:
2 Pause back squats (2-3s hold) + 2 Regular back squats (55-65%, deload / light-moderate weight)
Focus on perfect mechanics, full depth active hold and good bar speed on the drive up
*2 Pause Back Squats + 2 Back Squats*
Pause for 3s at the bottom of the first 2 reps, followed by 2 regular back squats

WOD B
*Bells of Steel*
10 min AMRAP ladder:
2-4-6-8-10… con’t
Double KB Sumo Deadlift
Double KB Clean
Double KB Front rack lunge
—
Rx: 2 x 24/16kg (scale weight as needed to keep intensity and quality high)
Scale KB cleans to double KB Russian swings
Scale lunges to single KB goblet lunge.
You may also use DB’s, just touch 1 end of the DB to the floor for the DL.
Score is last completed full round # + reps completed in last round.

ACCESSORY
2-3 rounds:
8-10/leg Staggered stance RDL’s (2 x DB or KB)
15-20 x Seated leg extensions
20-30s/side Copenhagen plank hold

604 Athletics Workout – Nov 1 2026

by 604 Athletics | Oct 31, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & Technique work, coaches choice on reps / structure:
Overhead squats
Drop Snatches
Snatch deadlifts / pulls
3 position power snatch
3 position squat snatch

WOD A
20 mins to build and establish a heavy single or new 1RM Snatch
Ideally a squat snatch, but other variations are allowed as needed (power snatch / hang snatch etc.)
*Snatch x 1*

WOD B
Every 2 mins x 5 sets:
1 Snatch + 2 Overhead squats @ 70-80% of heavy single
*1 Snatch + 2 Overhead Squats*

WOD C
Every 90 seconds × 9 sets (3 each alternating, 13.5 min)
C1: 5 Snatch grip deadlifts @3,1,1,1
C2: 5 Behind the neck Snatch grip push press
C3: 10-15 Ab-wheel rollouts
*Snatch deadlift x 5*
*BTN Snatch Grip Push Press x 5*

604 Athletics Workout – Oct 31 2026

by 604 Athletics | Oct 30, 2026 | WOD

WARM UP – MOBILITY
2 rounds:200m run + Dynamic joint rotations and stretches
Review WOD movements and scaling options and warm-up / set up for WOD A.

WOD A
*Nightmare on Main Street*
With a partner of similar ability, complete AMRAP in 30 mins:
*Every 6 min (including 0:00) Run 340m together
10 Devil’s press (50/35)
20 Pull-ups (sub to ring rows)
30 Box jump overs (24/20, step down)
40 Dumbbell bench press (50/35)
50 Med ball cleans (20/14)
1 Athlete working at a time on the AMRAP
Pick up where you left off in the AMRAP after each run.
Score is total rounds + reps completed of the AMRAP

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

604 Athletics Workout – Oct 30 2026

by 604 Athletics | Oct 29, 2026 | WOD

WARM UP – MOBILITY
2 mins Row + 2 min Dynamic joint rotations
Full body stretch out: Hips/Squat, Overhead/Thoracic
Tech: Toes to bar + Overhead squats
Warm-up to OHS working weight and practice TTB
—
Partner up for WOD A with someone you can ideally share a barbell with and alternate 3 min intervals

WOD A
*Ahoy, Matey*
Complete 5 rounds for total calories rowed: (30 mins)
In 3 mins, complete:
15 Toes to Bar
15 Overhead Squats (95/65)
Row for max calories
-Rest 3 min between rounds-
—
Choose a scaling option for the TTB where most rounds can be completed in 2-3 sets max.
OHS weight should allow at least a few rounds unbroken, if you are not competent at the OHS, the keep it very light or swap to a front squat to keep some load on the bar.

ACCESSORY
Crossover Symmetry: “Recovery” or “Iron Scap”
OR
2-3 rounds:
8-10/side x Trap 3 raise
8-10/side x Powell raise
12-15 Banded face pulls

604 Athletics Workout – Oct 29 2026

by 604 Athletics | Oct 28, 2026 | WOD

WARM UP – MOBILITY
Big dynamic shoulder warm-up, activation, and stretch (Overhead, Pecs, Dip extension etc.)
Tech/Warm-up: Bench press

WOD A
Every 2:30 x 6 sets:
5,5,3,3,3,3 Bench press
Start light – moderate and build to a heavy 3 or close to a 3RM.
Should be heavier that the 5s from 2 weeks ago, measure added for reference.
*Bench Press x 3*
*Bench Press x 5*

WOD B
*Gymnastics + Bike EMOM*
EMOM x 16 (4 rounds of each for quality)
Min 1: 2-4 Ring muscle-ups + ME Ring dips after last rep (sub to low ring transitions or 6-8 pull-ups + dips)
Min 2: Steady Echo Bike recovery
Min 3: 1-2 Wall walk + ME Wall facing HSPU after last rep (sub to 1-2 WW + ME kipping or pike HSPU)
Min 4: Steady Concept 2 Bike recovery
—
Start on any station and rotate in order

ACCESSORY
2-3 rounds or each superset:
8-10 Narrow / neutral grip pull downs @3,1,X,1
+ 12-15 Double DB bicep curls
– rest 60-90s
8-10 Dumbbell Incline Tate press
+ 12-15 Cable tricep press downs (straight bar or rope)
– rest 60-90s

604 Athletics Workout – Oct 28 2026

by 604 Athletics | Oct 27, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations / stretches
Tech: Rope pull / push technique and practice a length each
Review / warm-up: Ski erg, Med ball sit-up and set-up for WOD A

WOD A
*Rope Tricks*
In teams of 4, complete AMRAP in 35 mins:
Partner 1: Run 500m
Partner 2: AMRAP Sled pull + push lengths (180/135) (1 length = 4 reps, full lap = 8)
Partner 3: AMRAP Ski Cals (Team must use the same Ski erg)
Partner 4: 25-30 Chest pass med ball sit-up (20/14) + rest (Reduce reps / rest as needed, not a scored station)
Rotate in order when the runner returns
Team score = Sled points (4/length, 8/lap) + Ski Cals
If you have a team of 3, then have one “ghost” runner and rotate after 2-2:30.

ACCESSORY
8-10 min cool down jog/bike/row(1 km-1 mile)
Roll, Stretch, and Mobilize

604 Athletics Workout – Oct 27 2026

by 604 Athletics | Oct 26, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint warm-up and lower body + core activations
Stretch out: Hips, Hamstrings, Ankles, Thoracic
Review Back squat and warm-up to WOD A starting weights

WOD A
Every 2:30 min x 6 sets: 5,4,3,2,2,2 Back squats (Building)
Start at ~65-70% and aim to build each set to ~90-95% or a heavy set of 2 or close to a 2RM.
Ideally build heavier than the 3’s from last week if you did them (measure added).
*Back Squat x 2*
*Back Squat x 3*

WOD B
Every 2:30 x 4 sets:
5 Deadlifts (65-75%, no touch and go)
rest 10-15s
5 Broad jumps (reset between jumps, no bounding, jump as high and far as you can trying to be as explosive as possible)
*Deadlift x 5*

WOD C
In remaining class time: 3 rounds: rest as needed between rounds
6-8/leg 1+1/4 Bulgarian split squat (1 or 2 DB’s in farmers hold)
15-20/side KB or DB Oblique side bends

Optional Conditioning
*Ski Erg & Burpee EMOM*
Complete for time:
100/75 Ski Erg calories
EMOM, including the first, complete 5 burpees before continuing with your ski
(If you are not fast at burpees, scale to 3-4 reps)
— OR —
*Echo Bike & Burpee EMOM*
Complete for time:
100/75 Echo Bike calories
EMOM, including the first, complete 5 burpees before continuing with your bike
(If you are not fast at burpees, scale to 3-4 reps)

604 Athletics Workout – Oct 26 2026

by 604 Athletics | Oct 25, 2026 | WOD

WARM UP – MOBILITY
Dynamic & banded shoulder warm-ups + Box step-ups & jumps
Stretch: Thoracic & Overhead
Tech: Barbell push press

WOD A
Every 2 min x 6 sets:
5,5,3,3,3,3 Push press
Start at a moderate / smooth set of 5 and build each set to a heavy 3 or new 3RM
Heavier that your 5s from last week.
*PUSH PRESS X 3*
*PUSH PRESS X 5*

WOD B
*HANGOVER*
Complete AMRAP in 16 mins:
8 Chest to bar pull-ups
16 Hang clean to overhead (50/35 – 8/arm)
8 Burpees over the dumbbell
16 Box jumps (24/20 – step down)
Scale C2B to COB, jumping, or ring rows

ACCESSORY
2-3 rounds:
20 Alt. Front + Side delt raises + 10 Bent over rear delt flys
16-20 Alt. Dumbbell bicep curls
12-15 Side plank rotations

604 Athletics Workout – Oct 25 2026

by 604 Athletics | Oct 24, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
—
Barbell warm-up & Clean & Jerk technique and primer drills (coaches choice)

WOD A
20 mins to build and establish a heavy single or new 1RM Clean & Jerk
—
Ideally a squat clean and split jerk, but other variations are allowed.
*Clean & Jerk x 1*

WOD B
Every 2:30 min x 4 sets:
1 Clean + 3 Jerks @70-80% of today’s max
Build confidence and quality reps at a sub maximal load.
Focus here is on the jerks, keep these reps crisp and quality technique, adjust weight as needed.
*1 Clean + 3 Jerks*

WOD C
Every 2 min x 5 sets:
1 Halting clean deadlift + 2 Clean pulls
—
Lower and reset between each lift
Start at WOD B final weight and build each set as needed to 100%+ of max clean
*1 Halting clean deadlift + 2 Clean pulls*
Pause mid shin, knee cap, mid thigh on the first rep

WOD D
In remaining class time, complete 3 sets of:
8-10 Seated wide elbow dumbbell shoulder press
8-10/arm Staggered stance bent over KB rows
20-30s/side Copenhagen plank hold

604 Athletics Workout – Oct 24 2026

by 604 Athletics | Oct 23, 2026 | WOD

WARM UP – MOBILITY
Big dynamic running / full body warm-up / full body stretch out
Review 5 WOD movements and run through a little warm-up EMOM:
45s work / 15s rest and transition
—
Get in to groups of up to 4-5 and share equipment / start on different stations

WOD A
*Five Alive*
Complete 5 Rounds for total reps: (33 mins)
1 min Echo bike (Cals)
1 min Dumbbell box step-ups (50/35 – 20/24)
1 min Shuttle Runs (40ft = 1)
1 min Kettlebell swings (24/16)
1 min Ski erg (Cals)
– Rest 2 mins between rounds –
—
Start on any station and rotate in order.
Move your starting station one forward for each new round so you start on each station through the 5 rounds.

(Last completed: Jan 9th, 2024)

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

604 Athletics Workout – Oct 23 2026

by 604 Athletics | Oct 22, 2026 | WOD

WARM UP – MOBILITY
Skipping + Dynamic joint rotations, warm-ups, and stretches (Hips, Hamstring, Thoracic, Overhead etc.)
Hollow, Arch, Beat swing + Kipping TTB, Pull-up / BMU review
Review w/ empty barbell: Deadlift, Front squat, Push Jerk
Warm-up barbell to working weight for the 3 movements and prep / practice gymnastics elements.

WOD A
*Rocket Fuel*
Complete the 3 rounds for total AMRAP reps combined: (25-30 min)
1) In 5 mins:
100 Doubleunders (~90s max)
Then AMRAP:
15 Deadlifts (135/95)
15 Push-ups

– Rest 5 mins –

2) In 5 mins:
100 Doubleunders
Then AMRAP:
10 Front Squats (135/95)
10 Toes to bar

– Rest 5 mins –

3) In 5 mins:
100 Doubleunders (90s max)
Then AMRAP:
5 Push Jerks (135/95)
5 Bar muscle-ups (or C2B Pull-up / challenging pull-up variation)
—
Partner up to share DU + Barbell space, and alt. 5 min work/rest intervals.

ACCESSORY
2-3 rounds: rest as needed
12-15 Neutral grip pull downs (on Lat pull station)
12-15 Cable Pec flys (on Functional trainer)
12-15 GHD Sit-ups

604 Athletics Workout – Oct 22 2026

by 604 Athletics | Oct 21, 2026 | WOD

WARM UP – MOBILITY
2 min Row + 2 min Dynamic joint rotations
Banded Stretches: P-chain + Front rack
Tech: Power Clean + Hang power cleans cycling

WOD A
Every 2 mins x 6 sets:
3,3,3,2,2,2 Power clean
—
3’s: Touch and go reps, build to a moderate set of 3
2’s (1.1. You may drop and re-set between lifts) Build as needed to a heavy but consistent double
*Power Clean x 2*
*Power Clean x 3*

WOD B
* 261019*
Every 2 minutes for 5 rounds:
20/16 Cal row
AMRAP hang power cleans in remaining time (115/75)
– Rest 2 minutes between rounds.
—
Partner up and share a rower and barbell as needed.
Barbell weight should be light-moderate today and allow some bigger unbroken sets on the HPC.
Row should remain close to 60s each round, scale cals as needed

ACCESSORY
2-3 rounds: rest as needed
8-10 GH Raises (use bands to support as needed)
8-10/leg Single leg hip thrust (weight hip w/ DB or sandbag)
30-40 Russian Twists

604 Athletics Workout – Oct 21 2026

by 604 Athletics | Oct 20, 2026 | WOD

WARM UP – MOBILITY
400m run / ~2 min Bike (then swap)
Dynamic stretch and movement review and warm-up

WOD A
*Sink, Bike, Run*
4 rounds of: 8 min AMRAP / 2 min rest, for total meters earned:
(2 rounds on each station alternating, 38 min)
In 8 minutes, complete:
20 Wallballs (20/14 – 10/9ft)
15 Plate ground to overhead (45/35)
10 Burpees to plate
15 Plate ground to overhead
20 Wallballs
Then; AMRAP meters in remaining time:
1) Bike meters (1 Rd C2, 1 Rd Echo)
2) Run meters (200m or 100m laps)
—
Score is total meters earned across the 4 rounds
—
Newer athletes, scale ball and plate weight down, and/or adjust reps to 15/10/5/10/15

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

604 Athletics Workout – Oct 20 2026

by 604 Athletics | Oct 19, 2026 | WOD

WARM UP – MOBILITY
Dynamic shoulder rotations, push / pull activations, and overhead stretches
Tech/Warm-up: Push press + Pendlay rows

WOD A
Every 3 min x 5 sets:
7,7,5,5,5 Push press
– rest 15-20s
7,7,5,5,5 Pendlay rows
—
Partner up and share 2 barbells, one in the rack, one on the floor.
Build on both movements from a smooth/moderate set of 7 to a heavy set of 5.
(Both should be heavier than the 6’s from Oct 5th)
*Push Press x 5*
*Pendlay Row x 5*

WOD B
Every 90s x 9 sets (3 rounds, 13.5 min)
1) 12-15 Incline dumbbell bench press
2) Strict pull-up “drop set”: 3-5 “Hard” strict pull-ups + AMRAP (5+) “Easier” strict pull-ups*
3) 12-15 Ab-wheel rollouts
—
Drop set pull-ups can be any 2 strict pull-up variations eg:
Weighted + Bodyweight
Bodyweight + Banded
Banded + Extra band
Banded + Ring rows
—
Groups of 2-3. sharing a bench / roller, start on any station and rotate in order.
*Incline Dumbbell Bench Press x 12*
Record your total DB weight (2 x 50’s = 100lb)

Optional Conditioning
*2000m Ski Erg*
— OR —
*4km Bike Erg for time*
Bike 4000m for time

604 Athletics Workout – Oct 19 2026

by 604 Athletics | Oct 18, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint warm-up and lower body + core activations
Stretch out: Hips, Hamstrings, Ankles, Thoracic
Review Back squat and warm-up to WOD A starting weights

WOD A
Every 3 min x 5 sets: 5, 4, 3, 3, 3 Back squats (Building)
Start at ~60-65% and aim to build each set to ~85-90% or a heavy set of 3 or close to a 3RM.
Ideally build heavier than the 5’s from last week if you did them (measure added).
*Back Squat x 3*
*Back Squat x 5*

WOD B
*Monday Grindin’*
Complete 4-5 working sets:
8 Double KB cleans + 8 Double KB front rack lunge steps (building to a heavy but unbroken set)
80′ Sled push (heavy but no stopping on 40ft lengths)
—
– Cycle through in groups of 3-4, resting approx. 2 mins between sets, or as long as it takes for everyone to get through.
– Score = Heaviest KB weight used (kgs) + Weight on the sled (lbs)

ACCESSORY
2-3 rounds: rest as needed
8-10/leg Staggered stance DB or KB Romanian deadlift
15-20 Banded TKE cyclist squats (or Seated leg extensions)
12-15/side Side plank rotations (BW or loaded w/ light DB or plate)

604 Athletics Workout – Oct 18 2026

by 604 Athletics | Oct 17, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
—
Barbell warm-up/Primer: review w/ empty bar, then 2 sets on your own w/ light plates:
3 Halting snatch pulls (pause at the knee)
3 Hang muscle snatch (low hang / knee caps)
3 Overhead squats
3 Tall Snatch (or high hang snatch)

WOD A
Every 2:30 mins x 6 sets: (15 mins)
Snatch + Hang Snatch
– Build as needed to a heavy but quality set (Aim for 80-85%)
*Snatch + Hang Snatch*

WOD B
Every 2 mins x 5 sets:
1 Snatch
– Work around 75–85%, or building from the weight used in WOD A as needed. Aim to make all five lifts with repeatable technique, ideally slightly heavier than 2 weeks ago, but this is not a 1RM test.
If WOD A was challenging, hold the same weight or reduce it slightly.
*Snatch x 1*

WOD C
Every 90 seconds × 9 sets (3 each alternating, 13.5 min)
C1: 8-10 Dumbbell Arnold Z Press
C2: 8-10 Chest-supported KB seal rows (raise benches on 12-20″ boxes)
C3: 8-10 Strict Toes to bar or leg raise
*DB Arnold Z Press x 8*
Record total combined weight of DB’s (2 x 50lb = 100lb score)

604 Athletics Workout – Oct 17 2026

by 604 Athletics | Oct 16, 2026 | WOD

WARM UP – MOBILITY
Run & Row ~2 min each
Dynamic full body stretch + upper body pulling activations
Hollow, Arch, Beat swing, and kipping pull-up tech
Review and warm-up for WOD A.

WOD A
*Foul Play*
Complete 4 rounds for time:
500m Run
20 Pull-ups
500/450m Row
20 Box jumps overs (24/20″) (step down mandatory)
—
35 min time cap (scale to 3 rounds as needed)
You may start on the run or the row (partner up with a similar level athlete to share row & box)
Scale pull-ups to 12-15 and/or to jumping pull-up or ring row.
This should be primarily an aerobic workout, so don’t get hung up with too much challenge or volume.

COOL DOWN
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness

604 Athletics Workout – Oct 16 2026

by 604 Athletics | Oct 15, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint rotations and core activations
Green band stretch: Overhead, front rack, and hip/squat openers
Tech: Squat clean thruster

WOD A
Every 90s x 8 sets: Build slowly to a heavy single squat clean thruster. (12 mins)
Sets 1-2: 1 Squat clean thruster + 2 thrusters
Sets 3-4: 1 Squat clean thruster + 1 thruster
Sets 5-8: 1 Squat clean thruster
*Squat Clean Thruster x 1*

WOD B
* 260929*
Complete 7 rounds for time:
7 Thrusters (95/65)
7 Sumo deadlift high pulls (95/65)
7 handstand push-ups
—
15:00 time cap
Sub HSPU to Pike HSPU or DB Push press

ACCESSORY
2-3 rounds: rest as needed
12-15 Cable overhead tricep extension (tri cable french press)
12-15 GHD Hip extension (weighted if possible)
15-20/side Banded trunk rotations

604 Athletics Workout – Oct 15 2026

by 604 Athletics | Oct 14, 2026 | WOD

WARM UP – MOBILITY
Big dynamic shoulder warm-up, activation, and stretch (Overhead, Pecs, Dip extension etc.)
Tech/Warm-up: Bench press

WOD A
Every 2:30 x 5 sets:
7, 7, 5, 5, 5
—
Start light – moderate and build to a heavy 5 or close to a 5RM.
Should be heavier that the 6s from 2 weeks ago, measure added for reference.
*Bench Press x 5*
*Bench Press x 6*

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.
Last completed: April 15th, 2026

ACCESSORY
2-3 rounds: rest as needed
12-15 Seated low rows (neutral grip)
12-15 Dumbbell pec flys
16-20 Alt. Dumbbell bicep curls

604 Athletics Workout – Oct 14 2026

by 604 Athletics | Oct 13, 2026 | WOD

WOD A
500m run + Big dynamic joint warm-up and stretch out
Review the 3 WOD stations and then 45s warm-up/practice at each station.

WOD A
*Good Luck, Have Fun, Don’t Die*
Complete with a partner for combined AMRAP reps: (34 mins)
1) 10 min AMRAP:
P1: Run 200m
P2: AMRAP: Sled push lengths (225/180) (Every 10ft = 1 rep)
– rest 2 min –

2) 10 min AMRAP:
P1: 15/12 Cal Ski Erg
P2: AMRAP: Burpee to plate
– rest 2 min –

3: 10 min AMRAP:
P1: 15/12 Row Cal
P2: AMRAP: Wallballs (20/14 – 10/9ft)
– rest 2 min –
—
Swap every time P1 is done their work
Team score is your P2 station AMRAP reps combined
Run may be subbed to a ~60s bike if its raining

ACCESSORY
2-3 rounds:
100m Single arm farmers carry (50m/hand)
60s Wall sit (plates on lap to challenge)

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

604 Athletics Workout – Oct 13 2026

by 604 Athletics | Oct 12, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch
Review / warm-up with empty barbell: Back squat + Deadlift

WOD A
Every 3 min x 5 sets: 5 Back squats (Building)
Start at ~60-65% and aim to build each set to ~80-85% or a heavy set of 5 or close to a 5RM.
*Back Squat x 5*
*Back Squat x 1*

WOD B
Every 2:30 x 4 sets:
Deadlift x 8
No “touch and go”, build heavier than last week’s Dynamic 8’s, but no loss of form and good bar speed.
*Deadlift x 8*

WOD C
In remaining class time: 3 rounds:
8/leg Dumbbell Bulgarian split squat (try to go a bit heavier than last week 8’s)
5 Broad jumps (reset between jumps (not bounding), try to be as explosive as possible)
30-45s Weighted plank hold
—
Short rest between movements, 60-90s between rounds
*Bulgarian Split Squat x 8*
– Hold DB’s by sides
– Record total weight used (2 x 50lb DB’s = 100lb)
*30s Weighted Plank Hold*

Optional Conditioning
*Echo Bike: 30s Sprint / 30s Rest x 10 rounds*
Complete 10 rounds of 30s work / 30s rest for total calories

604 Athletics Workout – Oct 12 2026

by 604 Athletics | Oct 11, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations and warm-ups
Full body stretch out: Hamstrings, Pecs, Thoracic, Overhead etc.
Review & warm-up: Dumbbell Devil’s press, DB box step overs, and Wall walks

WOD A
*Gobble ’Til You Wobble*
In teams of 3, complete AMRAP in 30 mins:
Count the total # of reps completed by your team:

Partner 1: AMRAP Reps*
Partner 2: 340m Run
Partner 3: Rest
—
*Reps:
Round 1: Dumbbell Devils press (50/35)
Round 2: Dumbbell box step overs (50/35 – 20″)
Round 3: Wall walks
—
Rotate stations in order each time the run is complete.
All 3 athletes complete 1 round of each movement before moving on.
Repeat back to Devils press when all three athletes are done round 3.

COOL DOWN
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, Socialize and/or work on a weakness

604 Athletics Workout – Oct 11 2026

by 604 Athletics | Oct 10, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
—
Barbell warm-up / Primer: review w/ empty bar, then 2 sets on your own w/ light plates:
3 Halting clean pulls (pause at the knee)
3 Hang muscle cleans (from the knee)
3 Pause front squats
3 High hang cleans
3 Pause jerks (pause in the dip and catch)

WOD A
*Clean & Jerk x 1*
Every 2:30 x 8 sets:
Sets 1-4: Clean & Jerk x 2 (1.1.) (60-75%)
Sets 5-6: Clean & Jerk x 1 (75-90%)
—
Start light – moderate or ~60% and build each set to a heavy but quality single not inteneded to be a testing day or 1RM, aim for a good 90% to finish.

WOD B
Every 2:30 x 5 sets:
1 x Enderton front squat complex:
—
Build as needed to a heavy but quality set
*Enderton Front Squat Complex*
Complete 3 Front Squats:
1 with a 3s pause a the bottom
1 with a double bounce out of the bottom
1 regular front squat

WOD C
In remaining class time complete 3 rounds:
(Short rest between movements, 60-90s between rounds)
8-10 Dumbbell push press
8-10 Bench supported single arm bent over KB rows
25-30 Banded good mornings

604 Athletics Workout – Oct 10 2026

by 604 Athletics | Oct 9, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations + full body stretches
Tech/warm-up: All Cindy + DT movements
Warm-up to working weight for DT / prep for WOD A

WOD A
*Cindy & DT Sitting in a tree…*
Complete AMRAP in 20 mins:
200m run*
1 Round of “Cindy”
200m run*
1 Round of “DT”
—
Cindy = 5 Pull-ups, 10 Push-ups, 15 Air squats
DT = 12 Deadlifts, 9 Hang power cleans, 6 Push jerks (155/105)
—
Scale movements and reps as needed to keep moving, your DT weight should allow you to complete a few sets of the complex unbroken
*Count each 200m run as 20 reps on your last round for scoring.

ACCESSORY
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness

604 Athletics Workout – Oct 9 2026

by 604 Athletics | Oct 8, 2026 | WOD

WARM UP – MOBILITY
3 rounds: Skipping warm-ups + Dynamic joint warm-ups + stretches
Tech: Beatswing, Toes to bar progressions + Dumbbell snatch
Warm-up for WOD A

WOD A
*Fever Dream*
Complete 2 full rounds for total “AMRAP” reps combined: (24-27 mins)
In 3 mins complete:
30 Alt. Dumbbell snatch (50/35)
60 Doubleunders
AMRAP: Toes to bar
– rest 3 min –
In 3 mins complete:
30 Toes to bar
60 Doubleunders
AMRAP: Alt. Dumbbell snatch (50/35)
– rest 3 min –
—
Partner up and stagger 3 min work / rest segments.
Newer athletes, scale movements and buy in reps to 20/40 as needed to always get to the ARMAP movement each interval.

ACCESSORY
Crossover Symmetry: “Recovery” or “Iron Scap”
OR
2-3 rounds:
6-8 x “ATYT” with light plates (from bent over position)
8-10 Cuban rotations (Dowel w/ plates or light barbell)
25-30 Banded pull aparts

604 Athletics Workout – Oct 8 2026

by 604 Athletics | Oct 7, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint warm-up + activations
Green band stretches: P-chain, Anterior hip, Front rack, and Bully
Tech: Power cleans

WOD A
Every 2:30 mins x 5 sets:
5,5,3,3,3 “touch and go” power cleans
Start light to moderate, practice cycling through the 5’s, then build as needed to a heavy but quality unbroken set of 3.
Between sets: warm-up, set up and practice ring dips to prepare for WOD B.
*Power Clean x 3*

WOD B
*Elizabeth (Power Clean)*
21-15-9 Reps for time:
Power Clean (135/95lb)
Ring Dips
—
Choose a weight that encourages some touch and go sets, not all single.
Scale ring dips, to banded, bar dips (BW or banded), or bench dips as needed.

ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions (BW or weighted)
12-15 Tricep rope press downs
15-20 Straight leg raise + hip lift off bench

604 Athletics Workout – Oct 7 2026

by 604 Athletics | Oct 6, 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: Mar 31, 2026)

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

604 Athletics Workout – Oct 6 2026

by 604 Athletics | Oct 5, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch
Review / warm-up w/ empty barbell: Front squat, Pause back squat + Back squat

WOD A
Every 2 mins x 8 sets:
1 Tempo/Pause back squats @3,2,X,2 + 1 regular back squats (no tempo or pause)
Start at ~70-75% and build slowly as solid mechanics allow, aiming for 85-90% for your top set. (or slightly heavier than last weeks 1+2, measure added for reference)
Aim for a controlled descent, and solid 2s hold at the bottom of the first rep.
*1 Pause Back Squat + 1 Back Squats*
*1 Pause Back Squat + 2 Back Squats*

WOD B
In remaining class time, complete 4 sets:
10, 10, 8, 8 x Dynamic effort deadlift (50-60%, no tng, experience athletes may add band tension)
rest 15-20s
8/leg Bulgarian split squat (Single or Double KB/DB loading in farmers hold)
rest 15-20s
30-40 Russian twists (plate / med ball / DB)
rest 60-90s
*Deadlift x 8*
*Bulgarian Split Squat x 8*
– Hold DB’s by sides
– Record total weight used (2 x 50lb DB’s = 100lb)

Optional Conditioning
*Echo Bike: 20s Sprint / 40s Rest x 10 rounds*
Complete 10 rounds of 20s work / 40s rest for total calories

604 Athletics Workout – Oct 5 2026

by 604 Athletics | Oct 4, 2026 | WOD

WARM UP – MOBILITY
Dynamic shoulder rotations, push / pull activations, and overhead stretches
Midline warm-up and beat swing practice
Tech/Warm-up: Push press + Pedlay rows

WOD A
Every 3 min x 5 sets:
8,8,6,6,6 Push press
– rest 15-20s
8,8,6,6,6 Pendlay rows
—
Partner up and share 2 barbells, one in the rack, one on the floor.
Build on both movements from a smooth/moderate set of 8 to a heavy set of 6.
(Both should be heavier than last weeks 8’s)
*Push Press x 6*
*Pendlay Row x 6*

WOD B
*75 Hard*
Complete for time:
21-18-15-12-9 reps of:
Russian Kettlebell swing (32/24)
Toes to bar
Handstand push-ups
—
15 min time CAP (add uncompleted reps as sec to 15:00)
75 reps of each movement, scale as needed to keep moving (Newer athletes start at the 18)
If you do not have proficient kipping HSPU, bring reps down to 15-12-9-6-3 or sub for a moderate/heavy weight dumbbell push press today.
(Last completed May 11th, 2023)

ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions + ME Sorenson hold after last rep
8-12 side plank hip raises + ME plank hold / side
60-90s Farmers hold (static hold or march) (KB or DB as heavy as possible)

604 Athletics Workout – Oct 4 2026

by 604 Athletics | Oct 3, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
—
Barbell warm-up/Primer: review w/ empty bar, then 2 sets on your own w/ light plates:
3 Halting snatch pulls (pause mid shin, knee cap, high hang, then finish the pull)
3 Hang muscle snatch (low hang / knee caps)
3 Overhead squats
3 Drop snatches

WOD A
*Snatch pull, hang snatch, snatch*
You may drop and re-set between the hang snatch and snatch
Every 2 mins x 6 sets:
Snatch pull, Hang snatch (from below the knee), Snatch
– You may drop and re-set before the last rep.
– Build as needed to a heavy but quality set (Aim for 80-85%)

WOD B
*Snatch x 1*
Every 90s x 5 set: 1 Snatch (at or near your WOD A weight, or 80-85% of max)
– The goal is to build on consistent technique and hit all 5 lifts, do not build to failure here!)

WOD C
Every 90s x 8 sets (4 each alternating, 12 min)
C1: 3 Behind the neck snatch grip push press + 3 Snatch balance
C2: 2 Halting snatch deadlifts + 2 snatch pulls
—
Build as needed on each movement
Partner up and alternate working off 2 bars.
*3 BTN Snatch grip push press + 3 Snatch balance*
*2 Halting Snatch Deadlifts + 2 Snatch Pulls*
Snatch deadlift to mid-upper thigh and hold for 2-3s x 2, then 2 snatch pulls

604 Athletics Workout – Oct 3 2026

by 604 Athletics | Oct 2, 2026 | WOD

WARM UP – MOBILITY
2 rounds: (~4-5 min)
200m Run / ~1 min Ski or Echo Bike (1 round of each)
—
Dynamic lower body stretch (prep for squat & lunge)
Review all 6 movements and set up for WOD A.

WOD A
*Leggy & Lungy*
Complete 3 rounds for max reps: (36 min)
1 min Ski Erg (Cals)
1 min Box jump overs (24/20)
1 min Double KB front rack lunge steps (2 x 24/16kg – step forward or backwards)
– 3 min rest –
1 min Echo Bike (Cals)
1 min Wallballs (20/14)
1 min Dumbbell box step overs (2 x 50/35lb, 24/20″, farmers carry)
– 3 min rest –
—-
Start on either 3 min section and alternate 3 min on, 3 min off, until 3 rounds of each are completed.
Stagger 2nd heat by a full 3 min.

COOL DOWN
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness

604 Athletics Workout – Oct 2 2026

by 604 Athletics | Oct 1, 2026 | WOD

WARM UP – MOBILITY
Big dynamic shoulder warm-up + stretch (Overhead, Pecs, Dip extension etc.)
Tech/Warm-up: Bench press

WOD A
Every 3 min x 5 sets:
Bench press x 8, 8, 6, 6, 6
—
Start with a moderate / smooth set of 8 and build each set to a heavy 6 (heavier that the 8s from 2 weeks ago.)
*Bench Press x 6*
*Bench Press x 8*

WOD B
*Tabata’ish Muscle Endurance*
Complete 4 rounds for total reps: (13 min)
20s AMRAP Strict weighted bar dips (20/10lb)
10s rest
20s AMRAP Push-ups
– 40s rest –
20s AMRAP Strict weighted pull-ups (20/10lb)
10s rest
20s AMRAP Kipping pull-ups
– 1:10s rest –
—
You may start on either the strict dips or the strict pull-ups, alternate, then longer rest.
Scale the weighted dips/pull-ups to bodyweight or banded
Scale the Push-up to bench/banded, and kipping pull-ups to jumping pull-ups or ring rows
(26 rounds of tabata clock)

ACCESSORY
Crossover Symmetry: “Recovery” or “Iron Scap”
OR
2-3 rounds:
8-10/side x Trap 3 raise
8-10/side x Powell raise
12-15 Banded face pulls

604 Athletics Workout – Oct 1 2026

by 604 Athletics | Sep 30, 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
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)
*Power Snatch x 3*

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)
(Last completed: Apr 8, 2026)

ACCESSORY
2-3 rounds: rest as needed
6-8 x “ATYT” w/ light plates or DBs (or CS bands)
12-15 Side plank rotations (BW or light DB/plate in your hand)
15-20 Straight leg raise + hip lift off a bench

604 Athletics Workout – Sep 30 2026

by 604 Athletics | Sep 29, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations and stretches
Review and warm-up WOD movements and set up in to teams of 3.

WOD A
*Truth and Reconciliation Day 2026*
In teams of 3, complete AMRAP in 35 mins:
50 Cal Row
50 Wallballs (20/14 – 10/9ft)
50 Burpee to plate
50 Sandbag lunges (60/40)
—
2 Athletes working on the AMRAP, one athlete working at a time.
1 Athlete runs 500m (rotate every time the runner gets back)
Score is rounds + reps of the AMRAP completed.

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

604 Athletics Workout – Sep 29 2026

by 604 Athletics | Sep 28, 2026 | WOD

WARM UP – MOBILITY
Dynamic shoulder rotations, activations, and stretches
Tech/Warm-up: Push press + Pedlay rows

WOD A
Every 3 min x 4 sets:
10,10,8,8 Push press
– rest 15-20s
10,10,8,8 Pendlay rows
—
Partner up and share 2 barbells, one in the rack, one on the floor.
Build on both movements from a smooth moderate set of 10 to a heavy but no failed rep set of 8.
*Push press x 8*
*Pendlay Row x 8*

WOD B
*Gymnastics EMOM*
Complete for quality and consistency:
EMOM x 20 (4 rounds of each)
1) 30-40 ft Handstand walk (or 3-5 Wall walks)
2) 30-60 Doubleunders (~45s practice time, or crossovers / triple unders etc.)
3) 15-20 Ring Push-ups
4) 2-4 Rope Climbs (Regular, legless, partial, or rope lowers)
5) 20-30s Parallette L-sit (or tuck sit hold)
—
Start on any station and rotate in order.

ACCESSORY
2-3 rounds: rest as needed
12-15 Dumbbell hammer curls
12-15 Dumbbell tricep rollbacks
12-15 GHD Sit-ups

604 Athletics Workout – Sep 28 2026

by 604 Athletics | Sep 27, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch
Review / warm-up w/ empty barbell: Front squat, Pause back squat + Back squat

WOD A
Every 2:30 mins x 6 sets:
1 Tempo/Pause back squats @3,2,X,2 + 2 regular back squats (no tempo or pause)
Start at ~65-70% and build slowly as solid mechanics allow, aiming for 80-90% for your top set. (or slightly heavier than last weeks 1+3, measure added for reference)
Aim for a controlled descent, and solid 2s hold at the bottom of the first rep.
*1 Pause Back Squat + 2 Back Squats*
Pause for 3s at the bottom of the first rep, followed by 2 regular back squats
*1 Pause Back Squat + 3 Back squats*

WOD B
*Front squat + Burpee over bar*
Complete for time:
15-12-9-6-3 Reps of:
Front Squat (155/105lbs)
Burpee over the bar

ACCESSORY
2-3 rounds: rest as needed
15-20 Banded hip thrusts (upper back across a bench, could also use sandbag or DB)
12-16 Alt. Goblet curtsey lunges
20-25 Weighted anchored sit-ups (hold a DB on your chest)

604 Athletics Workout – Sep 27 2026

by 604 Athletics | Sep 26, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
—
Barbell warm-up / Primer: review w/ empty bar, then 2 sets on your own w/ light plates:
3 Halting clean pulls (pause at the knee)
3 Hang muscle cleans (from the knee)
3 Pause front squats
3 High hang cleans
3 Pause jerks (pause in the dip and catch)

WOD A
Every 2:30 x 6 sets: Clean & Jerk x 2 (1.1.)
– Build as needed to a heavy but quality / consistent double
– Ideally squat clean and split jerk
*Clean & Jerk x 2*

WOD B
Every 2 min x 5 sets: 1 Halting clean deadlift + 2 Clean pulls
Start at WOD A weight and build as needed or stay at or near that weight for working sets.
*Halting Clean Deadlift (thigh) + 2 Clean Pulls*
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls

WOD C
Every 2 min x 6 sets: (3 sets each alternating)
1) 8 Alternating front rack lunges + 8 Romanian deadlifts (a little heavier that 2 weeks ago 10+10)
2) 8-10 Double Kettlebell Z-press
*8 Alt. front rack step back lunges + 8 RDL’s*
Complete lunges, drop the bar to the hang position and immediately complete the RDL’s
*Z Press x 8*

604 Athletics Workout – Sep 26 2026

by 604 Athletics | Sep 25, 2026 | WOD

WARM UP – MOBILITY
2 x 200m run + Dynamic joint rotations and stretches
Tech: Hollow, Arch, Kipping / jumping pull-ups
Review + warm-up all dumbbell and other WOD movements

WOD A
*Runaway Train*
Complete for time:
400m Run
30 Alternating DB snatch
400m Run
30 Hand-release push-ups
400m Run
30 DB Hang clean to overhead (15/arm)
400m Run
30 Pull-ups (scale to jumping pull-ups or ring rows)
400m Run
30 DB Overhead Lunges (15/arm, alternating legs)
400m Run
30 Burpees over the DB
—
Rx: 50/35lb
Time CAP: 30 mins (run + 30 reps should be under 5 mins each round)

COOL DOWN
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness

604 Athletics Workout – Sep 25 2026

by 604 Athletics | Sep 24, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 60s row + Dynamic joint rotations / warm-ups (Alt. w/ a partner)
Stretch out hips, hamstrings, squat, front rack, thoracic etc.
Tech: 3 position power cleans, front squats, and thrusters
Review WOD A complex

WOD A
Every 2:30 x 5 sets: 3 position power clean + front squat complex (below)
Start light-moderate and build as needed to a heavy but quality unbroken set.
*3 position power clean + Front squat complex*
Complete all 6 reps as an unbroken set:
High hang power clean + Front squat
Hang power clean + Front squat
Power clean + Front squat
—
Focus on consistent foot work, landing your power cleans in your squat stance

WOD B
*Muster the Thrusters*
Complete the 5 intervals for total combined thruster reps:
In 2 min:
Row 20/16 Cals + AMRAP thrusters (75/55)
– Rest 2 min –
In 2 min:
Row 18/14 Cals + AMRAP thrusters (95/65)
– Rest 2 min –
In 2 min:
Row 16/12 Cals + AMRAP thrusters (115/80)
– Rest 2 min –
In 2 min:
Row 14/10 Cals + AMRAP thrusters (135/95)
– Rest 2 min –
In 2 min:
Row 12/8 Cals + AMRAP thrusters (155/105)
—
Partner up with someone using the same weights and alternate 2 min segments
P2 must change the barbell weight

ACCESSORY
*6 Minute Abs*
EMOM x 6: 45-50s work / 10-15s rest:
1) Plank up downs
2) V-ups or Tuck-ups
3) Mountain climbers or Grasshoppers
4) Alt. Straight leg lowers (on your back, both legs up, alt. single leg lower down to hollow)
5) Plank jacks (from a hand / tall plank, jump feet from narrow to wide)
6) Hollow flutter kicks

604 Athletics Workout – Sep 24 2026

by 604 Athletics | Sep 23, 2026 | WOD

WARM UP – MOBILITY
Big dynamic warm-up and stretch out: Hips, hamstring, thoracic, overhead
Midline warm-up & activation
Tech: Handstand holds and walking progressions

WOD A
Handstand skill work/testing: 8 min to establish you best free standing balance and your best unbroken HS walk.
If you don’t have these skills to test, continue to practice holds and/or moving your hands with walking progressions.
*Handstand Hold*
Max static handstand hold
*Handstand Walk*
Max distance Handstand Walk

WOD B
In 10 mins, complete 4-5 building sets of 5 touch and go deadlifts.
Build to a moderate – heavy 5, but nowhere near a 5 rep max.
You goal is to build a little heavier than your Dianne weigh.
Between sets, warm-up, set up, and practice Handstand push-ups.
*Deadlift x 5*

WOD C
*Diane*
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
——————————-
Kipping HSPU allowed for Rx

ACCESSORY
3 rounds: rest as needed
16-20 Alt. Front & Lateral delt raise
12-15 GHD Hip extensions (weighted if possible)
45-60s Weighted plank hold