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
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
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
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
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
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
