by 604athleticsrebuild | Mar 27, 2026 | WOD
WARM UP – MOBILITY
400m Run
Big dynamic joint warm-up and stretch (P-chain / Overhead /Pecs)
Review and warm-up: Deadlift, Ring / Bar / Box dips, and Strict pull-ups
WOD A
*Worth Your Weight in Gold*
Complete 5 rounds for time:
400m Run
15 Deadlifts (Rx: Bodyweight)
12 Ring Dips
9 Strict pull-ups
—
Scale DL weight so that each round can be completed in no more that 2-3 sets max. (or no more that ~50% of 1RM)
Scale gymnastics to banded variations and/or reduce reps as needed
Last completed: Feb 2nd, 2024
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
by 604athleticsrebuild | Mar 26, 2026 | WOD
WARM UP – MOBILITY
Dynamic hip and shoulder warm-ups
Overhead + Squat openers
Tech: Overhead squats & Squat snatch
WOD A
Every 2 mins x 5 sets: 3 “touch and go” squat snatches
—
Ideally all squat variations, newer lifters may scale to hang snatch/hang power snatch as needed.
Build as needed to a heavy but quality set.
*Snatch x 3*
WOD B
*100 OHS + Burpee EMOM*
Complete for time:
100 Overhead Squats (95/65) + EMOM complete 4 burpees over the barbell
—
The workout will start with 4 burpee over bar, then you will complete as many OHS in the remaining time that minute. At the top of the next minute, and each following, you must put the bar down to complete 4 burpees before continuing on with your 100 OHS reps.
Newer athletes or those with shoulder issues may scale to front squats if needed
ACCESSORY
3 rounds:
12-15 GHD Hip extensions
12-15 Seated leg extensions
2-3 Crossover symmetry movements: (Recovery or Iron Scap)
by 604athleticsrebuild | Mar 25, 2026 | WOD
WARM UP – MOBILITY
Dynamic upper body warm-ups + activations
Green band overhead, lats, & pec stretches
Review + warm-up bench press
WOD A
Every 2:30 mins x 6 sets: Bench press x 4,3,2,2,2,2
Start at a moderate – heavy weight and build to a heavy 2 or 2RM
– Heavier than last weeks 3’s
*Bench Press x 2*
*Bench Press x 3*
WOD B
Every 90s x 8 sets (4 sets each alternating, 12 min)
B1: Max unbroken set of strict handstand push-ups (scale ROM, Pike, or Strict DB press)
B2: Max unbroken set of kipping pull-ups (Scale to jumping or strict banded (8-10+), or ring rows)
—
You goal is to get the most repetitions possible over the 4 sets so avoid going too close to failure on early sets.
Combined number of reps across the 4 sets for each movement is your score
*Max UB Strict Handstand Pushups x 4 sets*
*Max UB Kipping Pullups x 4 sets*
ACCESSORY
2-3 rounds: rest as needed
12-15 Narrow/neutral grip lat pull downs
12-15 Pec flys
15-20 GHD Sit-ups
by 604athleticsrebuild | Mar 24, 2026 | WOD
WARM UP – MOBILITY
Review rowing positions and mechanics, then;
1 round: (start on the row or run)
2 min Row (~30s: easy / medium / moderate / hard pace)
12-15 Air squats
400m Run
8-10 Burpees
—
Hip / Squat openers, calf & pec stretches
—
Review Run routes and WOD movement / options / standards
WOD A
*Nowhere to Hide (Hyrox Pro)*
Complete for time:
50 Cal Row
50 Wallballs (20/14 – 10/9ft)
1000m Run
50 Burpees to 45lb plate
1000m Run
50 Wallballs (20/14 – 10/9ft)
50 Cal Row
—
Time cap: 32 min
Partner up on a rower and stagger 2nd heat by 5 mins (faster athlete goes first)
— OR —
*Nowhere to Hide (Hyrox Open)*
35 Cal Row
35 Wallballs (20/14 – 10/9ft)
800m Run
35 Burpees to 45lb plate
800m Run
35 Wallballs (20/14 – 10/9ft)
35 Cal Row
—
Time cap: 32 min
Partner up on a rower and stagger 2nd heat by 5 mins (faster athlete goes first)
(Last completed Aug 28th, 2024)
ACCESSORY
3 rounds for quality:
100m Farmers Carry (heavy as possible but must be unbroken – KB or DB)
12-15 Side plank hip lifts + 15-20s Side plank hold / side
– rest 60-90s between rounds
by 604athleticsrebuild | Mar 23, 2026 | WOD
WARM UP – MOBILITY
Dynamic shoulder and thoracic rotations
Green band overhead, Lat, Front rack stretches
Tech: Barbell push press, Push jerk, Split jerk
WOD A
Every 2 min x 7 sets:
1 Push jerk + 1 Pause spilt jerk
Build as needed to a heavy but quality set
*1 Push jerk + 1 Pause split jerk*
Hold the landing position of the split jerk for 2-3s before recovery
WOD B
EMOM x 15 (5 rounds each alternating)
B1) 8-10 Barbell push press (Smooth working weight across / build as needed to challenge)
B2) 5 Tall box jumps (build to a challenging but safe height)
B3) 20-30s Parallette L-sit or Tuck-sit hold
*Push press x 8*
*Tall box jump x 5*
ACCESSORY
2-3 rounds:
8-10 Cuban rotations
16-20 Alt. Front & Side delt raises
15-20 Straight leg raise + hip lift off bench
by 604athleticsrebuild | Mar 22, 2026 | WOD
WARM UP – MOBILITY
2 min row / Dynamic lower body and core warm-ups
Squat hip/hamstring openers and activations
Review & Warm-up: Back squat, Hang squat clean, and Front rack lunge
WOD A
4-5 mins to warm-up, then:
Every 3 mins x 5 sets: Back squat x 4,3,2,2,2
Start at ~75% and build each set to a heavy 2 or new 2RM (heavier than your 3’s from last week) (Suggested loading 75, 80, 85, 90, 90-95%)
*Back Squat x 2*
*Back Squat x 3*
WOD B
*2 + 2 = Floor*
4 rounds for score (best weight + total cals): (16 mins)
In 2 min complete:
4 Hang squat cleans + 8 Front rack lunges
AMRAP Row cals in remaining time.
– Rest 2 mins –
—
The 4+8 should be heavy, but remain unbroken each set ideally.
Your score is your best weight lifted for the 4+8 unbroken, plus total Cals rowed over the 4 rounds combined
Partner up on a rower and share a barbell if possible / similar weights.
ACCESSORY
3 rounds: rest 60-90s as needed between holds
60-90s Wall sit hold (plates on lap)
45-60s Plank hold (weighted if possible)
30-45s Sorensen hold (top of GHD hip extension)
