Hot Seller

Barbell WOD Plus

California Strength

Functional Fitness, Functional Training, Strength & Conditioning, Olympic Lifting, Weightlifting

Coach

David Spitz

Welcome to Barbell WOD Plus—a training experience designed for fitness enthusiasts and aspiring Games athletes ready to take their performance to the next level.

Barbell WOD Plus isn't just a program; it's a commitment to reaching new heights in your fitness journey. Whether you dream of standing on the Games podium or simply want to push your limits further, join me as we dive into an intensive training regimen, refining technique, and building the strength needed for elite-level performance.

Every workout is meticulously crafted by Dave Spitz and our expert coaching staff, drawing on years of experience working with world-class athletes across various disciplines.

$29 / mo

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Looking for a Competitive Edge?

This program takes a competitors approach to the Barbell WOD, adding two additional days to your week, intensifying your commitment to becoming a top-tier athlete. If you dream of standing on the Games podium, this program is your pathway to realizing that dream.

Unleash Your Inner Competitor!

Don't settle for mediocrity. Barbell WOD Plus challenges you to unleash your inner competitor, pushing the boundaries of what's possible in your fitness journey. This program is a commitment to excellence, designed for those who aspire to compete at the highest echelons of CrossFit.

Training for an Elite Performance!

Barbell WOD Plus offers a comprehensive training approach for elite performance. With five training days per week, you'll immerse yourself in targeted programming, expert coaching, and personalized feedback, ensuring every lift contributes to your journey towards Games-level greatness.

Direct Guidance from Elite Coaches!

Our coaching team, led by Dave Spitz, personally guides your training, providing technical feedback, answering your questions, and offering unwavering support at every step. Benefit from the expertise that has propelled athletes to the highest levels of competition.

Join a Community of Competitors!

Barbell WOD Plus extends beyond individual training sessions—it's an exclusive community of competitive athletes. Connect with others who share your ambitions, exchange strategies, and celebrate the shared pursuit of standing among the elite in the world of Games-level competition.

Features

Access to your coaches

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

Programming 5 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

Sunday

Barbell WOD Plus: Santa's Swole List: Week 1 Day 1

Dynamic Warm Up: Clean

Movement Prep

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

Snatch High Pull + Low Hang Snatch High Pull + Low Hang Power Snatch

4 x 1

Power Clean from Blocks

5 x 1

2 Front Squats + Thruster

4 x 1

Barbell Hip Thruster

2 x 5

Jumping Good Morning

2 x 8

Planks

2 x 60

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

Monday

Barbell WOD Plus: Santa's Swole List: Week 1 Day 2

Dynamic Warm Up: Snatch

Movement Prep

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

Spitz Snatch: Muscle Snatch 'into' Overhead Squat

4 x 2

Clean Grip Deadlift

4 x 3

Single-Arm Dumbbell Row

3 x 6

Barbell Reverse Curl

3 x 10

YTW

3 x 10

Uni-Lateral Kettlebell Sit Up

2 x 10

Side Plank

2 x 30

Back Extension

2 x 10

Plank Reach Out

2 x 60

Recovery

Cooldown

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

Tuesday

Barbell WOD Plus: Santa's Swole List: Week 1 Day 3

Dynamic Warm Up: Snatch

Movement Prep

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

Snatch

5 x 1

Jerk Behind the Neck

4 x 2

Kneeling Land Mine Press

2 x 10

Single Arm Landmine Row

2 x 10

Straight Arm Landmine Twist

2 x 10

Assault Bike

3 x 15

Handstand Pushup

3 x 10

Assault Bike

3 x 15

Recovery

Cooldown

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

Wednesday

Barbell WOD Plus: Santa's Swole List: Week 1 Day 4

Dynamic Warm Up: Snatch

Movement Prep

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

Power Clean

4 x 2

Deficit Snatch Pulls

4 x 4

Front Rack Lunges

4 x 8

Incline BB Retract and Row

3 x 10

Dumbbell Pistol Sit

2 x 8

Glute Ham Raise

2 x 10

Rear Foot Elevated Split Squat Jump

2 x 6

Turkish Get Up

2 x 6

Weighted Hollow Rocks

2 x 20

Tall Kneeling Pallof Press

2 x 10

Recovery

Cooldown

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

Thursday

Barbell WOD Plus: Santa's Swole List: Week 1 Day 5

Dynamic Warm Up: Clean

Movement Prep

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

2 Snatch Grip Push Presses + 2 Heaving Snatch Balances

4 x 1

Clean

3 x 3

Back Squat

3, 5 @ 83, _ %

Depth Jump to Overhead Target

2 x 3

Single-Arm KB Military Press

2 x 10

Inverted Row

2 x 10

Seated 90 Degree Dumbbell Lat Raise

2 x 10

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."

Join Your Virtual Gym

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

Barbell WOD Plus