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.)
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Empty bar warm ups:
– good morning
– back squat / front squat
– 3 position muscle cleans
– front rack deliveries
– press + BTN presses
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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
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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)
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.
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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.
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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
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
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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
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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)
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
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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)
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*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
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 –
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– 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
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
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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
