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

604 Athletics Workout – Sep 23 2026

by 604 Athletics | Sep 22, 2026 | WOD

WARM UP – MOBILITY
2 x 200m run + Dynamic joint rotations and stretches
Review and warm-up the 4 WOD stations.

WOD A
*Shabang*
Complete 4 x 5 min AMRAP’s with 1 min rest between each round: (24 mins)
1) Run 500m + AMRAP Plate ground to overhead (45/35)
2) Run 500m + AMRAP Sandbag Lunges (60/40)
3) Run 500m + AMRAP Burpee Box jump (24/20)
4) Run 500m + AMRAP Single Dumbbell thruster* (50/35)
—
Score is total combined reps after the runs.
Start on any station and rotate stations in order.
*Hold thee 2 ends of the DB

WOD B
*Team Sled Push Relay*
In teams of 4 complete as many 30ft sled push lengths as possible in 10 mins.
Rx: 225/135 (5/3 45lb plates)
Alternate teammates every 30ft
Team score is the total number of 30 ft lengths pushed (30ft = 1)
(If you have a team of 4, Start 2 athletes at each and return back to your you start end after your push.)

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

604 Athletics Workout – Sep 22 2026

by 604 Athletics | Sep 21, 2026 | WOD

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

WOD A
Every 2:30 mins x 6 sets:
1 Tempo/Pause back squats @3,2,X,2 + 3 regular back squats (no tempo or pause needed)
Start at ~60-65% and build slowly as solid mechanics allow, aiming for 75-85% for your top set. (or slightly heavier than last weeks 2+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 + 3 Back squats*
*2 Pause Back squats + 3 Back squats*
Pause for 3s at the bottom of the first 2 reps, followed by 3 regular back squats

WOD B
In remaining class time, complete 3 rounds:
12-15 Barbell hip thrusts (upper back across a bench)
12-15 Goblet cyclist squat (narrow stance, elevated heels)
20-25 Weighted anchored sit-ups (hold a DB on your chest)
– rest 45-60s between movements

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

604 Athletics Workout – Sep 21 2026

by 604 Athletics | Sep 20, 2026 | WOD

WARM UP – MOBILITY
Dynamic running + shoulder warm-ups, Overhead + Lat stretches
Hollow, Arch, Beat swings
Kipping pull-up + Bar muscle-up technique work
Warm-up for WOD A

WOD A
*Beam Me Up – Rx (FVT 2026 spin off)*
Complete for time:
3 Rounds:
100m run
12 Toes To Bar
into,
3 Rounds:
100m run
9 Chest to bar pull-ups
into,
3 Rounds:
100m run
6 Bar Muscle Up
—
15 min time cap
— OR —
*Beam Me Up – Int (FVT 2026 spin off)*
Complete for time:
3 Rounds:
100m run
12 Toes To Bar
into,
3 Rounds:
100m run
9 Chin over bar pull-ups
into,
3 Rounds:
100m run
6 Chest to bar pull-ups
—
15 min time cap

WOD B
In remaining class time, complete 3 rounds of each superset for quality:
B1: 10 Dumbbell bench press + AMRAP (-2) Push-ups
– rest 60s
B2: 10 Double KB bent over rows + AMRAP (-2) Reverse flys
– rest 60s
*Dumbbell bench press x 10*
Record total DB weight (50’s = 100lb)

ACCESSORY
2-3 rounds:
16-20 Alt. Dumbbell bicep curls
12-15 Dumbbell pull overs (single heavy DB, upper back across a bench)
8-10/side Slow controlled Pallof presses (Bands or Cables)

604 Athletics Workout – Sep 20 2026

by 604 Athletics | Sep 19, 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
Every 2 mins x 6 sets: Halting snatch complex (below)
Build as needed to a heavy but quality set.
*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 B
Every 90s x 5 set: 2 Snatch (1.1.) (at or near your WOD A weight, or 70-75% of max)
– The goal is to build on consistent technique and hit all 10 lifts, do not build to failure here!)
*Snatch x 2*

WOD C
Every 90s x 8 sets (4 each alternating, 12 min)
C1: 3 Behind the neck snatch grip push press + 3 Overhead squats
C2: 1 Segmented snatch deadlift + 3 Hang snatch pulls
—
Partner up and share 2 bars
*3 BTN snatch grip push press + 3 Overhead Squats*
*1 Segmented SN Deadlift + 3 Hang SN Pulls*
Pause for 3 secs 1″ from floor, at knees, and mid thigh for Segmented DL
Hang Pulls from knees

604 Athletics Workout – Sep 19 2026

by 604 Athletics | Sep 18, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic hip and shoulder rotations / stretches
Tech: Hang power clean & Push Jerk
Practice and warm-up to WOD A working weight.

WOD A
*Hangry*
Complete for time:
15-12-9 reps of:
Hang Power Cleans (155/105)
200 Meter Run
Push Jerks (155/105)
200 Meter Run
—
Time Cap: 18 Minutes
Flow: 15, run, 15, run, 12, run, 12, run, 9, run, 9, run
Pick a weight where each round can be completed in ideally 2-3 sets.
(Last completed: Jan 19th, 2026)

WOD B
*Carry Me Home*
Complete for time:
500m Farmers carry (2 x 24/16kg Kettlebells (or) 2 x 50/35lb DB’s if we run out of KB’s)
500m Sandbag carry (80/60)
—
– Scale weight as needed, you should be able to carry the KB’s for at least 150-200m to start.
– Do not drop them outside (or ever!), place down gently when you need a rest.
– You may start on the sandbag or the KB’s as needed to share sandbags needed.

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 18 2026

by 604 Athletics | Sep 17, 2026 | WOD

WARM UP – MOBILITY
2 rounds: ~60 each: Row & Bike + Upper body rotations and activations (Alternate w/ a partner)
Stretch: Pecs and Shoulders
Tech / Warm-up: Bench press & Bent over rows

WOD A
Every 90s x 8 sets: (4 sets each alternating)
A1) 10, 10, 8, 8 Bench press (Build each set to a heavy 8)
A2) 10, 10, 8, 8 Supinated barbell bent over rows (Build to a heavy set, or remain consistent across)
—
Bench should be heavier that the last 8×8 cycle we did.
*Bent Over Row x 8*
*Bench Press x 8*

WOD B
*Coyote vs. ACME*
Complete 3 rounds for total AMRAP reps:
90s AMRAP: C2 Bike 15/12 cal + AMRAP Strict pull-ups
– rest 90s –
90s AMRAP: Row 15/12 cal + AMAP Push-ups
– rest 90s –
—
Bike/Row should be a sprint today, 45-60s max, scale cals as needed.
Score is total pull-ups + push-ups completed in the 3 rounds of each.
(18 mins for 2 heats)

ACCESSORY
2-3 rounds: rest as needed
12-15 Wide grip lat pull downs
12-15 Dumbbell pec flys
15-20/side Oblique side bends

604 Athletics Workout – Sep 17 2026

by 604 Athletics | Sep 16, 2026 | WOD

WARM UP – MOBILITY
Dynamic hip and shoulder rotations
Squat, Thoracic, Overhead openers
Tech: Power snatch + Snatch Balance

WOD A
Every 2:30 x 5 sets:
3 touch and go power snatch + 3 snatch balance
Start light and build as needed to a heavy but quality set.

*3 Power Snatch + 3 Snatch Balance*
Complete as an unbroken set:
3 touch and go power snatch (newer athletes may scale to HPS), + 3 Snatch Balance

WOD B
*Inception (2026 FVT)*
Complete for time:
40 Alternating Dumbbell Hang Squat Snatch* (50/35)
30 Single Dumbbell Box Step Overs (50/35, 24/20″)
20 Burpee to target
100 Doubleunders (2 min max)
20 Burpee to target
30 Single Dumbbell Box Step Overs
40 Alternating Dumbbell Hang Squat Snatch
—
Burpee to a bar ~6″ above your reach
*Scale/Sub: Hang squat snatch to Hang squat clean
Partner up (share a lane for DU’s and Box) and stagger start by 4 mins.
15 min time cap (19 min for 2 heats)

ACCESSORY
Crossover Symmetry: “Recovery” or “Iron Scap”
OR
2-3 rounds:
6-8 x “ATYT” with light plates (from bent over position)
8-10/arm DB external rotations (seated w/ elbow up on raised knee)
12-15 Banded face pulls

604 Athletics Workout – Sep 16 2026

by 604 Athletics | Sep 15, 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)
(Compare time to April 29th, 2026)

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

604 Athletics Workout – Sep 15 2026

by 604 Athletics | Sep 14, 2026 | WOD

WARM UP – MOBILITY
Dynamic shoulder + core warm-ups & activations
Stretch: Overhead, Lats, Wrists
Tech: Handstand holds & Handstand walking progressions

WOD A
8-10 mins of Handstand walking skill / practice / play:
Advanced (if you can comfortably walk): Practice turning, obstacles, pirouettes etc.
Int: Continue to practice walking length, spotted, or in to a wall
Beg: Wall walks, kick up to hold/balance, moving hands in Handstand, wall supported lateral walks etc.

WOD B
Every 3 min x 4 supersets:
8,8,6,6 x Stability barbell shoulder press w/ banded KB or Plate hanging on both sides
+ Play/Practice some gymnastics combos:
Adv: 5-7 TTB + 3-4 Chest to bar + 2-3 Bar muscle-ups
Int: 5-7 TTB + 3-4 Pull-ups + 2-3 Chest to bar
Beg: 5-7 Scaled TTB/Leg raise + 5-7 Jumping pull-ups
—
Barbell press weight may be a combination of static and dynamic load. Start with weight hanging, then make little jumps w/ normal plates. (Build heavier than the 8’s last week)
*Stability Bar Press x 6*
Add weight by hanging green bands + plates or KB’s, and/or chains
*Stability Bar Press x 8*
Add weight by hanging plates or KBs from thick bands

WOD C
In remaining class time complete 3-4 sets:
6-8/side Single arm, half kneeling dumbbell Arnold press 3,1,1,1
8-10/side Single arm bench supported bent over rows @3,0,X,1
12-15 Ab wheel rollouts
—
Short rest as needed between movements & rounds

ACCESSORY
2-3 rounds: rest as needed
12-15 Cable bicep curls
12-15 Cable tricep rope press downs
30-40 Russian twists

604 Athletics Workout – Sep 14 2026

by 604 Athletics | Sep 13, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch
Midline, hollow, arch, and beat swings
Review / warm-up w/ empty barbell: Back squat, front squat, push press, & thruster

WOD A
Every 3 mins x 5 sets:
2 Tempo/Pause back squats @3,2,X,2 + 3 regular back squats (no tempo or pause needed)
Start at ~60-65% and build slowly as solid mechanics allow, aiming for 75-80% for your top set. (or slightly heavier than last weeks 3+3, measure added for reference)
Aim for a controlled descent, and solid 2s hold at the bottom of the first 2 reps.
*2 Pause Back squats + 3 Back squats*
Pause for 3s at the bottom of the first 2 reps, followed by 3 regular back squats
*3 pause back squat + 3 back squats*

WOD B
*Fran*
21-15-9
Thrusters (95/65lbs)
Pull-ups
—
Scale barbell to maintain quality mechanics and intensity (2-3 sets/round max)
Scale pull-ups to jumping pull-ups, ring rows, or 15, 12, 9 strict banded pull-ups.
12 min time CAP.
If you have a sub 5 Fran, partner up and complete in 2 heats with a partner.

ACCESSORY
4-5 min Aerobic cooldown / flush
—
2-3 sets:
8-10 GHD Back and hip extensions (slow and controlled)
12-15 Seated leg extensions
15-20 Banded face pulls

604 Athletics Workout – Sep 13 2026

by 604 Athletics | Sep 12, 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 Slow pull muscle cleans
3 Pause front squats
3 Tall Cleans
3 Tall jerks
3 Press from split receiving position

WOD A
Every 2:30 x 6 sets:
Power clean, Front squat, Pause jerk + Clean & Jerk
– Build as needed to a heavy but quality set.
*Power clean, Front squat, Pause Jerk, Clean & Jerk*
Hold the split jerk receiving position for 3s before recovery on the first rep.
You may drop and re-set after the pause jerk before the full clean and jerk.

WOD B
Every 2 min x 5 sets: Clean deadlift / pull complex:
Build as needed
*2 halting clean DL, 2 pulls, 3 pulls from power*
Complete as an unbroken complex:
2 halting clean deadlifts (pause mid thigh for 2-3s)
2 clean pulls
3 clean pulls from the power or high hang position

WOD C
Every 2 min x 6 sets: (3 sets each alternating)
1) 10 Alternating front rack lunges + 10 Romanian deadlifts
2) 6-8 Super delt raise complex: (Side raise, to front, to overhead, to front, to side, then down = 1)
*10 Alt. front rack step back lunges + 10 RDL’s*
Complete lunges, drop the bar to the hang position and immediately complete the RDL’s

604 Athletics Workout – Sep 12 2026

by 604 Athletics | Sep 11, 2026 | WOD

WARM UP – MOBILITY
2 x 200m Run + Dynamic joint rotations & stretches
Partner up (ideally can share DB’s), then review + warm-up the 5 Dumbbell movements

WOD A
*Push the Tempo*
Complete for time, with a partner of similar ability:
4 x 200m run (2 each, alternating)
100 DB bench press (shared)
4 x 200m run
80 DB Renegade rows
4 x 200m run
60 DB Push press
4 x 200m run
40 DB Box step overs (24/20)
4 x 200m run
20 DB Devil’s press
—
Rx: 2 x 50/35 lb Dumbbells
One person working at a time on the DB movements, alternating 200m runs.
(If you are not a strong runner, scale to 150m, should be more of a sprint today!
Time Cap: 40 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 – Sep 11 2026

by 604 Athletics | Sep 10, 2026 | WOD

WARM UP – MOBILITY
Big dynamic warm-up and stretch out (hips, hamstrings, thoracic, front rack etc.)
Barbell warm-up and review: Deadlift, Hang power clean, Front squat + 3 position clean

WOD A
Every 2:30 x 6 sets: 3 position clean (1 High hang, 1 low hang/knee cap, 1 floor)
– Build as needed to a heavy but quality set
– Complete as an unbroken set, no dropping before the last rep today.
– Ideally all squat cleans, but scale/sub to power cleans as needed
*3 Position Clean*

WOD B
* 231204 (Rx)*
7 rounds for time:
7 deadlifts (155/105)
7 hang power cleans
7 front squats
– Rest exactly 1 min between rounds
—
Score is total time to complete including the rest.
Goal: 10-12 mins / 15 min time cap
— OR —
* 231204 (Int)*
7 rounds for time:
7 deadlifts (115/85)
7 hang power cleans
7 front squats
– Rest exactly 1 min between rounds
—
Score is total time to complete including the rest.
Goal: 10-12 mins / 15 min time cap

ACCESSORY
2-3 rounds: rest as needed
12-15 GHD hip extensions (weighted if possible)
12-15 Ab-wheel rollouts
15-20/side Standing oblique side bend (heavy KB or DB)

604 Athletics Workout – Sep 10 2026

by 604 Athletics | Sep 9, 2026 | WOD

WARM UP – MOBILITY
Banded upper body rotations + activations
Stretch: Shoulders, Thoracic, Wrists etc.
Review: Handstand / Handstand walk progressions

WOD A
September Skill: Handstand hold / walking progressions
(Today’s focus is on moving your hands in the handstand)
8-10 min of focused practice at your level.
Options:
Wall walk up to highest hold position + controlled walk down
Kick to wall and hold + weight shift / elbow taps
Wall supported plate step up & downs
Wall supported lateral HS walk
Short HS walks to wall
Spotted HS walks
Handstand walk lengths

WOD B
Every 2:30 min x 4 supersets:
10, 10, 8, 8 x Stability barbell shoulder press w/ banded KB or Plate hanging on both sides
+ 5-7 Strict supinated pull-ups @3,0,1,1 (weighted, bodyweight, banded or jump up to slow negative)
—
Barbell press weight may be a combination of static and dynamic load. Start with weight hanging, then make little jumps w/ normal plates.
*Stability Bar Press x 8*
Strict barbell shoulder press, add weight by hanging Plates or KB s from thick bands

WOD C
*Tabata Trio*
Complete for the lowest combined rep for each movement/tabata: (15 min)
Tabata Pull-ups
Tabata Push-ups
Tabata Abmat Sit-ups
– Rest 1 min between each tabata
—
Tabata = 8 x 20s work + 10s rest (Your score is the lowest reps completed in any of the 8 rounds)
Scale Pull-ups to jumping pull-ups or ring rows for newer athletes.
Scale push-ups to bench, box, or banded

ACCESSORY
Crossover Symmetry: Iron Scap or Recovery
OR
2-3 rounds:
8-10 Cuban rotations
12-15 Banded face pulls
16-20 Alt. Front + Side Delt raises

604 Athletics Workout – Sep 9 2026

by 604 Athletics | Sep 8, 2026 | WOD

WARM UP – MOBILITY
2 x 200m run + Dynamic stretch: Hips / Hamstrings / Calves etc.
Review: Ski erg, Sled push, BBJ, and warm-up a little of each.

WOD A
*Cardio Partio*
Every minute for 40 minutes (10 rounds):
Min 1) Ski 15/12 Cal
Min 2) 60ft Burpee broad jumps (2 lengths)
Min 3) Run 200 meters
Min 4) 60ft Sled push (2 lengths)
—
The goal is to work at a sustainable pace throughout (not a sprint!).
Adjust the reps / distance as needed to complete the work in ~45-50s each minute.
Your choice for weight on the sled, but lengths should remain unbroken.
Start on any station and rotate in order.

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

604 Athletics Workout – Sep 8 2026

by 604 Athletics | Sep 7, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch
Midline, hollow, arch, and beat swings
Review / warm-up w/ empty barbell: Back squat, front squat, push press, & thruster

WOD A
Every 3 mins x 5 sets:
3 Tempo/Pause back squats @3,2,X,2 + 3 regular back squats (no tempo or pause needed)
Start at ~60-65% and build slowly as solid mechanics allow, aiming for 75-80% for your top set.
Aim for a nice controlled descent, and solid 2s hold at the bottom of the first 3 reps.
6 reps in a row, no break between 3+3
*3 pause back squat + 3 back squats*
*Back Squat x 1*

WOD B
*Tropic Thruster*
15 min AMRAP:
30 Thrusters 45/35lb
15 Toes To Bar
20 Thrusters 95/65lb
15 Toes To Bar
10 Thrusters 135/95lb
15 Toes To Bar
—
-Everyone start with an empty bar and scale to a weight that you could do 10-15 thrusters UB when fresh rd.2, 4-6 UB rd.3
-Score = total reps. One complete round = 105 reps

ACCESSORY
4-5 min Aerobic cooldown / flush
8-10 min focused mobility work:
Suggestions: 60-90s each: Couch stretch, Half pigeon, weighted or banded straddle, Banded overhead/lat strethes.

604 Athletics Workout – Sep 7 2026

by 604 Athletics | Sep 6, 2026 | WOD

WARM UP – MOBILITY
400m Run / Row / Dynamic joint rotations (Teams of 3, 1 on each station)
Review & Warm-up AMRAP movements as set up for WOD.

WOD A
*Labour Day – Team AMRAP*
Complete AMRAP in 30 mins:
Teams of 3:
P1: AMRAP Reps*
P2: Row 25/20 Cals
P3: Rest
—
*AMRAP:
15 Plate ground to overhead (45/35)
10 Plate overhead lunges
5 Burpees to plate
– P1 works through AMRAP while P2 rows.
– Rotate stations every time the rower finishes their cals
– Pick-up where P1 left off in the AMRAP and count total Rounds + Reps completed by your team.
– Row should be ~90s or less

COOL DOWN
Cool down, Roll, Stretch, Mobilize, Socialize

604 Athletics Workout – Sep 6 2026

by 604 Athletics | Sep 5, 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
*3 Power Snatch + 3 Snatch Balance*
Complete as an unbroken set:
3 touch and go power snatch (newer athletes may scale to HPS), + 3 Snatch Balance
Every 2:30 x 6 sets:
3 Power snatch + 3 Snatch balance
– Build as needed to a heavy but quality unbroken set

WOD B
Every 2 mins x 8 sets: (4 sets each alternating)
B1) Snatch Pull complex below (build from WOD A weight to a heavy but quality set)
B2) 7,7,5,5 Overhead squats (Build as needed, bar from the rack)
—
Partner up and alternate on 2 different bars
*2 halting snatch DL, 2 SN Pull, 3 Pull from power*
Complete as a complex:
2 Halting snatch deadlifts (pause mid-upper thigh w/ shoulders over the bar for 2-3s)
2 Snatch pulls
3 Snatch pulls from power or high hang position
*Overhead Squat x 5*

WOD C
In remaining class time complete 3 rounds:
(Short rest between movements, 60-90s between rounds)
8-10 Barbell good mornings
8-10 Bench supported single arm bent over rows (DB or KB)
12-15 Lu raises

604 Athletics Workout – Sep 5 2026

by 604 Athletics | Sep 4, 2026 | WOD

WARM UP – MOBILITY
2 x 200m run + Dynamic warm-ups & activations
Stretch: Squat / hip openers, overhead/thoracic, calves and pecs
Review and warm-up: KB Swing, goblet squat, box jumps, & push-up progressions

WOD A
*The Odyssey*
Complete 5 rounds for time:
200m run
20 Kettlebell swings (24/16)
15 Goblet squats (24/16)
200m run
20 Box jumps (24/20 – step down)
15 Push-ups
—
Scale KB weight as needed to maintain quality and consistent sets.
Newer athletes reduce volume to 15 & 10 each round.
Partner up on a box and start on either the swings or box jumps after the first run.
40 min time cap

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 4 2026

by 604 Athletics | Sep 3, 2026 | WOD

WARM UP – MOBILITY
3 rounds: Skipping drills, banded shoulder warm-ups / activations (push & pull), Hollow / Arch / Beat swings.
Stretch: Overhead, thoracic, & wrists
Tech: Handstand hold mechanics and skill progressions

WOD A
September Skill: Handstand hold / walking progressions
(Today’s focus is on static holds only.)
8 min of focused practice at your level.
Options:
Wall walk to highest hold position
Kick to wall and hold
Pull feet off wall and find moments of balance
Banded or spotted holds
Free standing holds
– If you can comfortably hold a static handstand (without your hands moving!) record your best unbroken hold for today.
*Handstand Hold*
Max static handstand hold

WOD B
*Sweet Dreams*
Complete the 3 x 5 min AMRAP’s for total reps (after the DU’s)
1) In 5 mins complete:
100 Doubleunders, then, AMRAP:
8 Push press (115/75)
8 Pull-ups
– Rest 5 min –
2) In 5 mins complete:
100 Doubleunders, then, AMRAP:
6 Push jerks (155/105)
6 Chest to bar pull-ups
– Rest 5 min –
3) In 5 mins complete:
100 Doubleunders, then, AMRAP:
4 Split jerks (185/125)
4 Bar muscle-ups
—
Choose 3 suitable weights, and 3 different pulling/pull-up progressions to challenge the rep scheme.
DU = Max 90s

Partner up and alternate 5 min work / rest intervals. Change barbell weights for your partner while they are skipping.
(30 min for 2 heats)

ACCESSORY
Crossover Symmetry: Recovery or Iron scap
*After every 2-3 movements complete 12-15 GHD Sit-ups

604 Athletics Workout – Sep 3 2026

by 604 Athletics | Sep 2, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 60-90s Bike + Dynamic joint rotations and core warm-ups
Green band: P-chain, Lunge/Hip opener, and Front rack stretches
Tech/Warm-up: Front squat, Hang clean, Power clean

WOD A
Every 2 mins x 5 sets:
Hang Clean + Power Clean + 3 Front squats
– Build as needed to a heavy but quality unbroken set
*Hang clean, Power clean, 3 Front squats*

WOD B
*Assault & Battery*
Complete 6 rounds for total power cleans (24 mins)
2 min AMRAP + 2 mins Rest:
20/15 Cal C2 Bike (or) 15/10 Echo Bike (3 rd of each bike alternating)
+ AMRAP Power Cleans (135/95) in remaining time.
—
Partner up and alternate 2 min work/rest intervals
Share a barbell / change weights for your partner as needed
Weight should allow / encourage some touch and go sets, not all singles.

ACCESSORY
2-3 rounds: rest as needed
12-15 Staggered stance, single arm cable rows (low cable)
12-15 GHD Hip extensions (weighted if possible)
30-40 Russian twists

604 Athletics Workout – Sep 2 2026

by 604 Athletics | Sep 1, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotation and stretches
Review 4 WOD stations and run routes and set up for WOD A.

WOD A
*Duro Cuarenta*
Complete for total cals/reps combined:
Every 10 min x 4 rounds: (40 mins)
Run 1km + AMRAP:
1) Ski (Cals)
2) 30ft Sled pull + push lengths (180/135) (5ft =1 rep)
3) Row (Cals)
4) 10 Sandbag box step-ups (60/40, 20″) + 5 Burpee box jumps (20″)(1rd = 15 reps)
—
No rest between 10 min AMRAP’s, move at a pace that allows you to keep your runs consistent.
Start 5/station and rotate in order.
If the 1km run takes you longer than 6 min then scale to 800m
Hold the sandbag anywhere for the step-ups.

ACCESSORY
Cool down (4-5 min bike), Roll out, Stretch, Mobilize
and/or work on a weakness

604 Athletics Workout – Sep 1 2026

by 604 Athletics | Aug 31, 2026 | WOD

WARM UP – MOBILITY
Dynamic lower body joint rotations and pre squat hip openers + core activations
Review + warm-up: Box back squats

WOD A
Every 2:30 mins x 7 sets: (17:30)
3,3,2,2,1,1,1 Box back squat @3,1,X,1
Build over the 8 sets to a heavy single maintaining control and tempo.
Be sure to have 1 or 2 spotters for your heaviest single attempts, you can NOT drop the bar on the box or bench!
*Box Back Squat x 1*

WOD B
EMOM x 15 (5 sets of each)
B1) 15-20 Wallballs (Unbroken sets ideally)
B2) 6-8 Strict pull-ups (Weighted, bodyweight, banded, or jump w/ slow negative)
B3) 20-30s Parallette L-sit or Tuck-sit hold
—
Challenge each movements as needed but aim for consistency and quality sets.
Start on any movement and rotate in order (groups of 3 on parallettes)

ACCESSORY
2-3 rounds: rest as needed
8-10/leg Staggered stance RDL (2 x DB or KB)
15-20 Seated leg extensions
20-30s Hollow hold or hollow rocks

604 Athletics Workout – Aug 31 2026

by 604 Athletics | Aug 30, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint rotations + full body warm-up
Green band P-chain + Overhead stretch
Tech: Deadlift + Strict Handstand push-ups

WOD A
EMOM x 10: (5 sets of each alternating)
A1) 8 Deadlifts (touch and go reps ok, build to a moderate-heavy but smooth set of 8)
A2) 6-10 Strict Handstand push-ups*
—
*Any variation you like to challenge:
Adv: Wall facing, dumbbells or parallettes, deficit etc.
Int: Regular strict, reduced ROM, Banded etc.
Beg: Slow negatives only, Pike, or Strict DB press
*Deadlift x 8*

WOD B
*Technologic*
Complete AMRAP in 16 mins:
8 Toes to bar
12 Dumbbell hang clean to overhead (6/arm split any way)
8 Ring Dips
12 Dumbbell overhead lunges (6/arm, alt. legs)
—
Rx: 50/35lb dumbbell

ACCESSORY
2-3 rounds: rest as needed
8-10 Each: Front + Side + Reverse Delt raises
8-10/leg Single leg hip thrust (upper back on bench, place DB or sandbag on your hips)
15-20 Straight leg raise + hip lift off bench

604 Athletics Workout – Aug 30 2026

by 604 Athletics | Aug 29, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hips, hamstrings, squat, thoracic, overhead etc.)
—
Empty bar warm ups:
– good morning
– back squat / front squat
– 3 position muscle cleans
– front rack deliveries
– press + BTN presses
—
TECH all WOD A movements with empty bar

WOD A
20-25 mins to build slowly to a heavy but quality set of the “Big Clean Complex”
Aim for 4-5 attempts with ample rest between sets.
*Big Clean Complex*
Complete as an unbroken set:
High hang clean, Hang clean, Clean, Push press,
High hang clean, Hang clean, Clean, Push jerk
High hang clean, Hang clean, Clean, Split jerk
—
Ideally all 12 reps are completed unbroken but if you need to re-set after each STOH then break it up.

WOD B
3 sets: rest as needed between movements
1) 40ft Dumbbell bear crawl (Hands on 2 DBs keeping knees 1″ off ground, back is parallel to ground) (20ft forwards crawl + 20ft backwards/reverse crawl)
2) 8/arm Single arm dumbbell push push press @41X1
3) 60 Dead hang (Scale to having toes on a box in front of you if you can’t hold for 60s, if it’s easy add a little weight)

604 Athletics Workout – Aug 29 2026

by 604 Athletics | Aug 28, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint warm-ups & stretch
Beat swings, Wall walks / HS holds etc.
Tech: Bar muscle drills for WOD A

WOD A
10 min: Bar muscle-up skill work / WOD B Warm-up time:
Practice / Play with some skill development drills to warm-up for WOD B.
(You may also practice / warm-up some handstand walking here too)

1) Jumping at wall – hands touch wall, body in line and feet under hips
2) Band drill – band around j clips at hip height and bmu over – teaches hips to bar while pressing down
3) Beat swing + knees to bar + hip pop
4) Jumping (1 or 2 feet) or Kipping BMU warm-ups (keep volume low)

WOD B
*Drop the Hammer*
Complete 10 rounds for time with a partner:
P1: 500m Run (alternate, 5 runs each)
P2: Rx: 5/4 Bar muscle-ups + 40 ft Handstand walk (2 x 20ft lengths)
P2: Scaled: 8-10 Pull-ups + 2-3 Wall walks to 15-20s HS hold / HS elbow taps etc.
—
P2’s work should be comfortably completed while your partner is running (60-90s max), be ready on the mats outside to tag off for the next run.
Team time is when the 10th 500m run is completed.
—
30 min time cap (If 500m runs are close to 3min, scale to 400m

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

604 Athletics Workout – Aug 28 2026

by 604 Athletics | Aug 27, 2026 | WOD

WARM UP – MOBILITY
2 rounds: 60-90s Row + Dynamic hip and shoulder rotations (alternate w/ a partner)
Squat + Overhead stretches
Tech: Power snatch, Hang snatch, and Overhead squat technique drills w/ dowel
—
Partner up with someone of similar strength for WOD A & B and ideally share a barbell behind your rower.

WOD A
Every 2 mins x 5 sets:
Hang Snatch + Power Snatch + 3 Overhead squats
– Build as needed to a heavy but quality unbroken set
– Emphasizing the reset and descent after the HS to the PS. Keeping tension on the way down and immediately hitting the start position for the touch and go PS. (Same thing to keep in mind for the cycling in WOD B)
(Sub to Hang clean + Power clean + 3 front squats if needed)
*1 Hang Snatch, 1 Power Snatch, 3 Overhead squats*
Complete as an unbroken complex

WOD B
*Choosin’ Texas*
Complete 6 rounds for total snatch reps combined: (24 mins)
2 min AMRAP / 2 min Rest:
250/200m Row (should be ~60s)
+ AMRAP Power snatch (95/65) in remaining time
—
Alternate complete 2 min rounds with partner, ideally using the same BB weight.
Choose a barbells weight where bigger sets of touch and go reps are attainable.
(Sub to power cleans if needed)

ACCESSORY
2-3 rounds: rest as needed
12-15 Seated low rows
12-15 Wide elbow DB shoulder press
12-15 Banded or Cable Half kneeling trunk rotations (outside knee forward)

604 Athletics Workout – Aug 27 2026

by 604 Athletics | Aug 26, 2026 | WOD

WARM UP – MOBILITY
Dynamic shoulder + core warm-ups
Upper body pushing + pulling
Overhead & Pec stretches
Tech: Bench press

WOD A
Every 2 min x 8 sets: 8 Bench press @~60-65% of 1RM across
—
The goal is to complete all 8 sets of 8 at the same weight. Pick a weight that you think this will be attainable, the first couple of sets should feel pretty easy.
(Week 4/4, depending on how last few weeks have gone, adjust weight to challenge. If you started too heavy, failed or had to reduce weight, then do all sets lighter, if you were successful at all 8×8, then attempt a small jump (5-10lb).
*Bench Press x 8*

WOD B
*Gymnasty, but not that nasty*
EMOM x 16 (4 rounds of each, for quality)
1) Kipping pull-ups (COB or C2B, scale to jumping pull-ups)
2) Kipping Handstand push-ups (Scale to negatives, pike HSPU, or DB PP)
3) 1-2 Rope climbs (Regular or Legless, scale to lowers or ring rows)
4) Push-ups (Standard, Hand release, Dumbbell push-ups or scaled variation)
—
*Looking for 1-2 solid unbroken sets that are less than a max and completed in ~30 sec or less
**Not for max reps, aim for quality and consistency

ACCESSORY
2-3 rounds: rest as needed
12-15 Cable bicep curls
12-15 Tri rope press downs
12-15 Lateral Delt flys

604 Athletics Workout – Aug 26 2026

by 604 Athletics | Aug 25, 2026 | WOD

WARM UP – MOBILITY
2 rounds:
200m run + Dynamic hip and shoulder warm-ups & stretches
Review and warm-up: DB Lunge, Russian KB swing, & Burpees

WOD A
*Third Time’s a Charm*
Complete 3 rounds for total burpees: (34 mins)
In 10 mins complete:
800m run
60 Dumbbell lunges (35/25lb)
40 Russian kettlebell swings (24/16kg)
AMRAP Burpees in remaining time
– Rest 2 mins between rounds –
—
– Front or back step ok, hod DB anyway you like (goblet, shoulder, back rack etc.)
– newer athletes scale to lighter weight, or bodyweight lunges

COOL DOWN
Cool down (4-5 min bike), Roll out, Stretch, Mobilize
and/or work on a weakness

604 Athletics Workout – Aug 25 2026

by 604 Athletics | Aug 24, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint rotations (hips and shoulders) and pre squat hip openers + core activations
Review + warm-up: Box back squats

WOD A
Every 3 mins x 5 sets (15 mins)
8,8,6,6,6 x Box back squats @3,1,X,1
Build as needed to a heavy set of 6, but try to maintain tempo and good bar speed on the way up. Heavier than 2 weeks ago (8’s), but not an quite a 6RM.
*Box Back Squat x 6*
*Box Back Squat x 8*

WOD B
*TABATA DT*
Complete 5 rounds for total reps:
5 rounds for total reps: (9:30 total)
20s AMRAP Deadlifts
10s rest
20s AMRAP Hang power cleans
10s rest
20s AMRAP Push jerks
40s rest
—
Rx: 155/105
– Scale to a weight that you can work for through the entire 20s for most rounds
– You may Deadlift just before the HPC’s, and/or Power clean just before the Push jerks to set up for the full 20s interval if you wish.
– Coaches: 19 rounds of 20/10 clock (work for 3, rest for 1)

ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions (weighted if possible)
12-15 Goblet Cyclist squats (narrow stance, elevated heels)
30-40 Russian twists

604 Athletics Workout – Aug 24 2026

by 604 Athletics | Aug 23, 2026 | WOD

WARM UP – MOBILITY
Quick dynamic shoulder + core warm-ups
KB warm-up: Halos, Rows, Presses, Windmills etc.
Review: Turkish get-ups
(Leave KB’s out for WOD A&B)

Tech: WOD A movements

WOD A
Every 2 min x 8 sets: (4 sets each alternating, 16 mins)
A1: 12 x Barbell shoulder press w/ banded KB or Plate hanging on one side (6 reps/side)
A2: 16 x Single arm ring rows w/ body rotation (8 reps/side)

WOD B
Complete 5 round for quality and consistency:
500m C2 Bike (or) 250m Ski erg (Do at least 2 rounds of each)
6 Turkish get-ups (3 Right + 3 Left, DB or KB, build as needed)
100m Single arm farmers carry (DB or KB switch arms 1/2 way)
—
2 heats, stagger by 90 sec – 2min
TGU should be light-moderate, smooth unbroken sets of 3/arm
SA FW should be heavy but unbroken for each 50m segment
*No Rx, time or weight measure*

ACCESSORY
Crossover Symmetry: “Recovery” or “Iron Scap”
OR
2-3 rounds:
6-8 x “ATYT” with light plates (from bent over position)
8-10/arm DB external rotations (seated w/ elbow up on raised knee)
12-15 Banded face pulls

604 Athletics Workout – Aug 23 2026

by 604 Athletics | Aug 22, 2026 | WOD

WARM UP – MOBILITY
Big Dynamic warm-up and full body stretch
Hollow, Arch, Beat swing, and kipping pull-up review and warm-up
Barbell warm-up: Snatch + Clean and Jerk
Warm-up & prepare for “Richie” Part 1 & 2

WOD A
*Richie (Pt. 1)*
Complete with a partner:
1) 10 mins to build to a heavy Snatch single
—
– Score = combined heaviest lifts

-rest 2 mins before starting part 2-

*Richie (Pt. 2)*
2) 30 min AMRAP:
30 Burpees over bar
9 Clean & Jerks 135/95lb
19 Chest to bar pull-ups
88 Air squats
—
– Score = rounds + reps

COOL DOWN
Cool down, Roll, Stretch, Mobilize, Socialize

604 Athletics Workout – Aug 22 2026

by 604 Athletics | Aug 21, 2026 | WOD

WARM UP – MOBILITY
Big dynamic joint warm-up + full body stretch: Overhead, Squat, P-chain etc.
Review / Tech: Deadlift + Wallball + Wall walk
—
8-10 mins of WOD A warm-up:
Partner up and build over 4-5 sets to (or just above) your WOD A weight deadlift. Use sets of 4-6 touch and go reps.
Between DL sets: practice wall walks (or handstand holds / balancing), and prep / warm-up a few wallballs.

WOD A
* 240319*
Complete 10 rounds for total wallballs:
In 1 min on / 1 min rest:
2 wall walks
4 deadlifts (275/205)
Max rep wallball (20/14 – 10/9ft)
—
– Each round should be a sprint, scale to keep moving at a good pace
– Scale WW down to 1 rep, or 1-2 partial reps, if you can’t move fast through 2 full reps.
– Scale deadlift to a moderate-heavy load as needed, but you should be able to complete the 4 reps unbroken each round.
– Partner up and alternate 1 min rounds, share a barbell if possible.

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

604 Athletics Workout – Aug 21 2026

by 604 Athletics | Aug 20, 2026 | WOD

WARM UP – MOBILITY
2 rounds of: 200m run + Dynamic shoulder / pec activations + stretches
Tech/Review: Bench press

WOD A
Every 2 min x 8 sets: 8 Bench press @~60-65% of 1RM across
—
The goal is to complete all 8 sets of 8 at the same weight. Pick a weight that you think this will be attainable, the first couple of sets should feel pretty easy.
(Week 3/4, depending on how last weeks sets went adjust weight to challenge. If you started too heavy, failed or had to reduce weight, then do all sets lighter, if you were successful at all 8×8, then attempt a small jump (5-10lb).
*Bench Press x 8*
*Bench Press x 1*

WOD B
*You Get What You Give*
Complete AMRAP in 16 mins:
200m run (count as 20 reps)
20 Hang clean to overhead (50/35) (10/side, split any way)
20/16 Cal Bike (C2 and/or Echo)
20 Plank drag throughs (50/35)
—
Start 1/2 the class on the run, the other 1/2 on a bike.
Try do do alternating rounds of C2 & Echo bikes if possible.
Aim for a steady, consistent pace on this, not a sprint and burnout.

ACCESSORY
2-3 rounds:
12-15 Dumbbell pec flys (or cable flys)
12-15 Dumbbell French press
8-10/side Pallof press (slow and controlled, Band or Cable)

604 Athletics Workout – Aug 20 2026

by 604 Athletics | Aug 19, 2026 | WOD

WARM UP – MOBILITY
Dynamic hip and shoulder rotations + core warm-ups
Hollow + Arch holds, Scap pull-up, Beat swing warm-ups
Review: Kip swing / Bar muscle-up skill work progressions

WOD A
Bar muscle-up skill work:
Every 2 min x 5 sets: “Transition work”

Level 1: 2-3 Jumping bar muscle-ups (use a tall box)+ 1-2 Slow eccentric BMU (Jump to the top and lower slowly through the turnover.)

Level 2: 2-3 Banded or spotted BMU + 1-2 with slow eccentric (or jumping on the eccentric reps)

Level 3: 2-3 BMU’s + 1-2 with slow eccentric (or banded / spotted on the eccentric reps)

WOD B
* WOD 181127*
18-15-12-9-6-3 reps for time of:
Thrusters 75/55
Power snatches 75/55lb
Toes to bar
—
-Use a weight that round 1 is 1-2 sets
-Scale TTB to straight leg raises or knee raises
-If you’re newer to classes or struggle with high rep workouts, do 15-12-9-6-3
Last completed: Feb 5th, 2026

ACCESSORY
2-3 rounds:
16-20 Alt. Front + Side lateral delt raise
12-15 Straight arm lat push downs (cable or banded)
15-20 Banded face pulls

604 Athletics Workout – Aug 19 2026

by 604 Athletics | Aug 18, 2026 | WOD

WARM UP – MOBILITY
Dynamic joint rotations/running warm-ups & stretch calves, hips, and hamstrings.
Tech WOD movements and warm-up: Ski, BBJ, and Sled pull/push.

WOD A
*Un-break My Heart*
Every 3 mins x 12 sets (3 rounds, 36 min)
1) 500m Ski
2) 20 Burpee box jumps
3) 500m Run
4) 3 x (30ft Sled pull + 30ft Sled push) (180/135)
—
Start on any station (Max 5) and rotate in order
No score today, aim to complete each set under 2:30 (scale as needed) and stay consistent through the 3 rounds.
(Last completed: Oct 15, 2025)

COOL DOWN
Cool down (4-5 min bike), Roll out, Stretch, Mobilize
and/or work on a weakness

604 Athletics Workout – Aug 18 2026

by 604 Athletics | Aug 17, 2026 | WOD

WARM UP – MOBILITY
Big dynamic upper body + midline warm-up + push & pull activations
Review + warm-up: Barbell Push press, push jerk, split jerk + Strict & kipping pull-ups

WOD A
Every 2 min x 10 sets: 5 sets each alternating
A1) 3 Push press + 2 Push jerks + 1 Split jerk (build to a heavy but quality set, bars from the floor)
A2) 5 Strict pull-ups + AMRAP (-2) Kipping pull-ups (no rest or ~3s rest between ok)
—
– Strict may be weighted, body weight, or banded (build as needed to a challenging not max set of 5)
– Kipping may be Chest to bar, COB, Jumping, or ring rows
– AMRAP -2, means don’t go right to failure, just a good challenging set after the strict
*3 Push press, 2 Push jerk, 1 Split jerk*
*Weighted pull-up x 5*

WOD B
In remaining class time complete 3-4 rounds of: Rest 45-60s between movements
12-15/arm Single arm bent over KB rows (Opt. forward band resistance)
8-10 Z Seated DB Arnold press
8-10 Strict toes to bar (or sub to 12-15 Banded Lat push downs)
*DB Arnold Z Press x 8*
Record total combined weight of DB’s (2 x 50lb = 100lb score)

Optional Conditioning
*Tabata Bike & Sit-up*
20 secs on / 10 secs off x 16 rounds (8 of each / 8 min)
Echo Bike Cals
Ab-mat Sit-ups
*Add lowest round of each movement together for final score
(Could be completed on the C2 bike as well)

ACCESSORY
Crossover Symmetry: “Recovery” or “Iron Scap”

604 Athletics Workout – Aug 17 2026

by 604 Athletics | Aug 16, 2026 | WOD

WARM UP – MOBILITY
Dynamic lower body joint rotations and pre squat hip openers + core activations
Review + warm-up: Box back squats

WOD A
Every 2 min x 8 sets:
2 Box Back squats @ 3,1,X,1
Build as needed to a heavy double with good bar speed and tempo maintained, aim to finish heavier than your 3’s from 2 weeks ago.
*Box Back Squat x 2*
*Box Back Squat x 3*

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: rest as needed
12-15 GHD Hip extensions (weighted if possible) + Max effort Sorensen hold after last rep (unweighted)
12-15 V-ups or Tuck-ups + Max effort Hollow hold after last rep

604 Athletics Workout – Aug 16 2026

by 604 Athletics | Aug 15, 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 position muscle snatch
3 overhead squats
3 position power snatch
3 drop snatches

WOD A
Every 3 min x 5 sets:
3 position snatch (high hang, knees, floor) + 3 Overhead squats
(Snatches may be power or squat today)
Start ~55-60% of 1RM and build as needed, but keep technique and positioning your main priority over heavy weights.
*3 Position Snatch + 3 Overhead Squats*
High Hang – Knees – Floor
*You may drop and reset for floor rep

WOD B
EMOM x 15: (5 rounds each)
5,4,3,3,3 Snatch grip deadlifts* @4,1,1,1 (Heavy loading – 100%+)
5,4,3,3,3 Behind the neck snatch grip push press* (Building / heavy but smooth)
3 Seated tall box jumps (1.1.1)
—
*Building heavier/higher than the 5’s from July 19th
*Snatch Grip Deadlift x 3*
*BTN Snatch Grip Push Press x 3*
*Seated tall box jump x 3*

WOD C
In remaining class time complete 3 rounds:
(Short rest between movements, 60-90s between rounds)
8-10 Supinated bent over rows
16-20 Alt. Front + Lateral delt raises
20-30 Banded good mornings
*Bent Over Row x 8*