Hot Seller

The Barbell WOD

California Strength

Functional Fitness

Coach

David Spitz

Is strength your weakness? Become the best lifter in your CrossFit box!

The Barbell WOD program takes a balanced approach to programming combining the best of California Strength's Olympic weightlifting principles with Powerlifting, Functional Training and Metabolic Conditioning into 60 minute workouts.

Every workout is written by Dave Spitz, owner and CEO of California Strength who has worked with many of the worlds best athletes across a multitude of different sporting disciplines.

Your training is personally monitored by Dave and our dedicated coaching staff every day, where you will receive technical feedback on your weightlifting videos, answer to your training questions and have our support every step of the way.

$29 / mo

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Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Bumper Plates // Small Set of Dumbbells or Kettlebells // Medicine Ball

Recommended

Glute Ham Developer (GHD) // Stationary Bike (Assault Bike Preferred) // Jump Rope // Lifting Blocks

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Barbell WOD: Game Speed: Week 1 Day 1

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Tempo Snatch

3 x 3

Back Squat

7, 5, 3

Push Jerk + 2 Split Jerks

4 x 1

Yates Row

2 x 10

Face Pulls

2 x 12

Cable External Rotation

2 x 10

Double Under

5, 10, 15, 20, 25, 30, 35, 40, 45, 50

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Wednesday

Barbell WOD: Game Speed: Week 1 Day 2

Dynamic Warm Up: Clean

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

High Hang Clean (CS)

1, 2, 2

Clean Grip Deadlift

3 x 3 @ MAX, _ , _ kg

Barbell Reverse Lunge From Deficit

3 x 8

Seated Box Jump

3 x 5

Medicine Ball Dead Bug

2 x 20

Med Ball Slam+Lateral Throw

2 x 10

Posterior Oblique Sling Bird Dog

2 x 10

Assault Bike

3 x 15

Handstand Pushup

3 x 15

Assault Bike

3 x 15

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Friday

Barbell WOD: Game Speed: Week 1 Day 3

Dynamic Warm Up: Clean

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Snatch from Blocks

3 x 3

Back Squat

3 x 6 @ MAX, _ , _ kg

Jerk Behind the Neck

2 x 3

Single Arm Landmine Row

2 x 10

Standing Horizontal Plate Press

2 x 10

Dips

2 x 12

Double Under

1 x 150

Wall Balls

1 x 75

Devils Press

1 x 25

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Coach

More from California Strength

David Spitz

USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.

BECOME THE BEST LIFTER IN YOUR BOX

Find out how good you could be with the Barbell WOD.

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FAQs

Who is this program for?

If you're looking improve your Olympic lifts, overall strength and work capacity for CrossFit; this program is for you!

How does video analysis work and how do I receive coaching?

Upload your lifting videos directly through the TrainHeroic app or copy / paste a link from your favorite social media or video hosting platform (Instagram, YouTube, Google Drive). Our dedicated coaching staff works around the clock to give you personalized feedback on your lifting videos.

Does this program include exact percentages?

Yes! We always prescribe exact percentages to work towards across our Olympic weightlifting, squatting, pressing and pulling movements. You'll never be left guessing on this program.

Can I sign up if I am located outside of the USA?

Yes, our online teams and programs are delivered through the mobile application TrainHeroic, which is available to athletes and coaches world wide!

The Proof

Colleen Fotsch

CrossFit Games Athlete

Verified Athlete

"The Barbell WOD has been an amazing compliment to my CrossFit training. It's by far the best strength program I have been on, not only for the strength gains but also in the progress I've made in correcting my Olympic lifts."

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When you join a team you’re getting more than programming, you’re joining an online community.

The Barbell WOD