by 604athleticsrebuild | May 22, 2026 | WOD
WARM UP – MOBILITY
2 rounds: 200m run + dynamic hip + shoulder rotations
Review 1 mile run route + Pull-up, push-up, Air squat standards and scaling options.
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Aim to start WOD at 20 min in to class, there is not time cap, but you must be out of the gym on to the last run by 40 mins on the clock or the end of class time. Clock will run until the next class needs to start or ~60 mins.
WOD A
*Murph (Weight Vest)*
Complete for time:
Wearing a 20/14lb weight vest:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile
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Reps may be partitioned as you like between the 2 runs
*Murph (Body weight)*
Complete for time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
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Reps may be partitioned as you like between the 2 runs
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Newer athletes, scale run distance, movements, and volume down as needed, or complete “1/2 Murph” to the best of your ability:
*1/2 Murph*
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
COOL DOWN
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
by 604athleticsrebuild | May 21, 2026 | WOD
WARM UP – MOBILITY
Dynamic lower body + core warm-ups
Green band P-chain, squat opener, front rack streches
Review / Warm-up: Deadlift, Clean pull, Front squat, Hang squat clean
WOD A
5 mins to warm-up / build, then:
Every 2 min x 6 sets:
2 x (1 Clean pull + 1 Below the knee hang squat clean)
60%, 65%, 70%, 3 @ 75-80% of max clean – no failed or sloppy reps
You may drop and reset between lifts
Should be a little heavier than 2 weeks ago: 1 pull + 2 hang squat cleans (measure added for reference.
*2 x (Clean pull + Hang squat clean)*
*1 Clean Pull + 2 Hang Squat Cleans*
WOD B
3-4 mins to warm-up / build, then:
Every 90s x 8 sets: 2 Dynamic effort deadlifts (60-65%)
– lower & reset for each rep (no touch and go), explosive intent on every rep.
– experienced athletes may add a banded tension as long as bar speed is maintained
– focus on perfect deadlift mechanics and keeping the bar speed high especially past the knees.
*Deadlift x 2*
WOD C
Row 1km for time (2 heats)
Set up rowers for 1000m countdown so you get a real time.
*1,000 Meter Row*
1,000 meter row for time
ACCESSORY
2-3 rounds:
8-10 Single leg weighted hip thrusts (Sandbag or DB on your lap)
12-15 Ab wheel rollouts
25-30 Banded good mornings
by 604athleticsrebuild | May 20, 2026 | WOD
WARM UP – MOBILITY
Upper body & Core warm-ups + Activations
Warm-up / Review: Ring swings, Ring transitions, Kipping Ring muscle-ups
WOD A
12 min Ring muscle-up technique & skill work
3 mins to warm-up, then:
Opt. 1: Every 90s x 6: 2-6 Kipping ring muscle-ups
Opt 2: Every 90s x 6 (3 Alt. sets)
– 4-6 Kipping ring swings (+ possible hip drive)
– 4-6 Low Ring “kipping” transitions (Feet on floor, feet on elevated box, jumping, or banded options)
Opt. 3: Continue to build strength with fasle grip ring pull-ups / rows & dips
WOD B
*Lex Luthor*
4 rounds for total reps completed (20-25 mins)
1 Min AMRAP / station:
1) Rope climb (15ft climb = 3 reps, Sub: rope lowers)
2) Handstand push-ups (Kipping or Strict / Sub: Pike HSPU or DB push press)
3) Toes to rings
4) Single arm alt. Devils press (50/35)
5) Rest
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Everyone starts on the rope climb each round.
Stagger groups of 4 athletes EMOM
ACCESSORY
3 rounds: rest as needed
12-15 Dumbbell (or cable) French press
8-10 Double DB Zottman Curls (slow and controlled)
5 x 5 “Plyo” Revers Flys (or band pull aparts)
by 604athleticsrebuild | May 19, 2026 | WOD
WARM UP – MOBILITY
2 rounds:
200m run + Dynamic joint rotations / stretches
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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)
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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.
COOL DOWN
8-10 min cool down jog/bike/row(1 km-1 mile)
Roll, Stretch, and Mobilize
by 604athleticsrebuild | May 18, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack)
Warm-up/Tech: Front rack lunges, Staggered stance good mornings, Front squats
WOD A
5 min to warm-up / build, then:
Every 2:30 x 6 sets:
Sets 1-5: 4 front squats @ 77.5-82.5% of 1RM across (or ~2.5-5% heavier than last week depending how that felt)
Set 6: AMRAP @ ~10% less (Avoid going right to failure, cap at ~10-12 reps)
– Focus on ideal positions and keeping an upright torso.
– Ideally the same or similar weight across, not starting light and building to a max
– Beginners: Use same structure but cap at “RPE 8” instead of strict %
– Advanced: +2.5–5% if bar speed is excellent
*Front Squat x 4*
WOD B
In remaining class time, complete 3 working sets of each, resting 1:1.
Complete with a partner, alternating working sets, or rest ~1:1 on each set.
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B1) 3 sets: 8/leg Front rack, front foot elevated step back lunges (8 Right + 8 Left, stand on 1-2 big bumper plates)
B2) 3 sets: 8/leg Staggered stance barbell good morning (8R + 8L)
B3) 3 sets: 8-10 Strict toes to bar
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Complete all of B1, then B2, then B3, not alternating.
B1 & B2 should all be a little heavier that 2 weeks ago.
*Front foot elevated step back lunge x 8/leg*
*Staggered stance barbell good morning x 8/leg*
ACCESSORY
2-3 rounds: rest as needed
12-16 Alt. Goblet lateral lunges
12-15 Seated leg extensions
12-15 Side plank hip lift + 15-20s Side plank hold / side
by 604athleticsrebuild | May 17, 2026 | WOD
WARM UP – MOBILITY
400m run + Big dynamic joint warm-up, movement prep, and stretch out.
Partner up and warm-up: Bench press, BJO, and KB swing.
WOD A
*Victoria Day Partner AMRAP*
With a partner, complete AMRAP in 25 mins:
P1: Run 400m
P2: AMRAP:
8 Bench press (155/105)
12 Box jump overs (24/20 – step down)
16 Russian Kettlebell swings (32/24)
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Swap place in the AMRAP every time P2 returns from the run.
Team score is total rounds + reps completed in the AMRAP.
COOL DOWN
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
