by 604athleticsrebuild | Apr 2, 2026 | WOD
WARM UP – MOBILITY
Big dynamic warm-up and full body stretch
Barbell review: Hang power clean, Front squat, Push press/Push jerk
Gymnastics warm-up: Pull-ups, Dips, Burpees
WOD A
*Great Friday*
With a partner of similar abilities, complete for time:
150 Doubleunders
50 Hang power cleans (155/105)
50 Ring Dips
150 Doubleunders
50 Front squats (155/105)
50 Chest to bar Pull-ups
150 Doubleunders
50 Shoulder to overhead (155/105)
50 Burpees over the bar
—
One partner working at a time, ideally 1 barbell/team (2 if needed)
Try to split work evenly but not mandatory. Scale gymnastics movements and weights as needed to complete quality sets of 6-8+ reps each.
Scale DU’s to 2x Singleunder
ACCESSORY
Cool down, Roll out, Stretch, Mobilize, Socialize
by 604athleticsrebuild | Apr 1, 2026 | WOD
WARM UP – MOBILITY
Dynamic shoulder + pressing warm-ups, overhead + pec stretches
Core warm-up, hollow, arch, beatswings, and TTB warm-ups
WOD A
Every 2 mins x 5 sets:
Tempo bench press x 4,3,2,2,2 @3,2,X,2
~60, 65, 70, 75, 80%
Deload weights, focus on mechanics, and tempo. Don’t max out or loose positioning or ideal mechanics.
*Bench Press x 2*
WOD B
*Prohibition*
Complete AMRAP in 20 min:
200 Meter Run
Max Unbroken Toes to Bar
200 Meter Run
Max Unbroken Push-ups
—
Score total TTB + Push-up completed
ACCESSORY
2-3 rounds: rest as needed
15-20 GHD Sit-ups
16-20 Alt. Dumbbell bicep curls
12-15 Cable tricep press downs
by 604athleticsrebuild | Mar 31, 2026 | WOD
WARM UP – MOBILITY
400m Run / 4-500m Row / 4-500m Ski (Row & Ski until the runners are back for a rotation)
—
Quick stretch out (hips, hamstrings, squat openers)
Review: Wallballs, Devils Cleans, Farmers carry
Warm-up / Set up for WOD A
WOD A
*1-800 Got Hyrox*
Complete 2 rounds for total AMRAP reps:
6 min AMRAP / 1 min rest between each (41 mins)
1) 800m run +
AMRAP: Wallballs (20/14 – 10/9ft)
–
2) 800/700m Row +
AMRAP: Devil cleans (50/35)
–
3) 800m/700m Ski +
AMRAP: 40ft farmer carry lengths (32/24 – Every 20ft = 1 rep)
—
Max 7 people / station
Start on any station and rotate in order for 2 full rounds
Cardio buy ins should be 3-3:30 max
(Last completed: Jul 9, 2024)
COOL DOWN
Cool down, Roll, Stretch, Mobilize
and / or work on a weakness
by 604athleticsrebuild | Mar 30, 2026 | WOD
WARM UP – MOBILITY
Dynamic lower body and core warm-ups
Squat hip/hamstring openers and activations
Review & Warm-up: Tempo back squat
WOD A
Every 2:30 mins x 5 sets:
4,3,2,2,2 Tempo back squat @3,2,X,2
(~60,65,70,75,80% max – Deload weights)
The goal is to build to a moderate double with no loss of positioning or mechanics.
Keep weight feeling lighter this week and build confidence in your set-up, depth and drive.
*Pause Back Squat x 3*
WOD B
Every 90s x 12 (4 sets of each, 18 min)
B1. 8 Elevated step back barbell lunges (4 Right + 4 Left)*
B2. 8/leg Single leg Romanian KB deadlifts (sub to staggered stance DL if needed)
B3. 12-15 Ab-wheel rollouts
—
*Stand on 1-2 bumper plates for added ROM)
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions
12-15 Seated leg extensions
30-40 Russian twists
by 604athleticsrebuild | Mar 29, 2026 | WOD
WARM UP – MOBILITY
Dynamic shoulder and thoracic rotations + activations
Green band overhead, Lat, Front rack stretches
Tech: Barbell Split jerk review + primers
WOD A
Every 2 min x 6 sets:
1 Pause split jerk + 1 Split jerk
Build as needed to a heavy but quality set
*Pause Split Jerk + Split Jerk*
Hold the landing / receiving position for 2-3s before recovery on the first rep.
WOD B
*Nose to the Grindstone*
Complete AMRAP in 15 mins:
1 Wall walk + 5 Strict wall facing handstand push-ups (Rx to 1 AbMat)
10 Kettlebell snatches (24/16kg – 5/side)
15 Step down box jump overs (24/20)
—
Try to get your hands ~10″ away from the wall for the HSPUs, if you break up the 5 reps you must start the set with another wall walk up.
Scale WFHSPU to box pike variation, or to 1 Wall walk + 6-8 regular push-ups
If you are not proficient at KB Snatches, then scale to Hang DB Snatch
ACCESSORY
2-3 rounds:
10-12 Seated low rows (neutral grip)
12-15 Dumbbell tricep rollbacks
16-20 Alt. front and side delt raises
by 604athleticsrebuild | Mar 28, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review
WOD A
Every 2:30 x 6 sets: (15 mins)
1 Power Clean & push jerk + 1 Squat clean & Split jerk
—
You may drop and reset between lifts
Build as needed to a heavy but quality set
*1 Power Clean & Push Jerk + 1 Clean & Jerk*
WOD B
Every 2:30 x 4 sets: (10 mins)
3 pause front squats
All working sets, build as needed
*Pause Front Squat x 3*
3 sec pause in the bottom of every rep
WOD C
Every 3:30 x 4 supersets (14 mins)
3 hang clean pulls + 3 clean deadlifts
– rest 10-15s
10-12 Dumbbell hammer curls + 10-12 Dumbbell shoulder press
– rest the remainder of the clock
*3 Hang Clean Pulls + 3 Clean Deadlifts*
