A Holistic Approach To Programming
BUILT FOR THE BALANCED ATHLETE
The Barbell WOD and Barbell WOD Plus Programs are delivered by TrainHeroic, a best in class mobile application that delivers our programming, exercise demo videos and tracking right to your fingertips.
Well organized strength programming: takes into account YOUR calendar
- Time efficient workouts: workouts completed in 60 minutes or less
- Appropriate load: reps and set schemes that don’t detract from other workouts or metabolic conditioning
- Structural balance driven: Strengthens the posterior chain and the core while improving muscle balance and symmetry through assistance lifts
- No matter your sport: CrossFit, Grid, Team Sports or if you're a Garage Gym / Weekend Warrior, the Barbell WOD program will put you in position to accomplish your goals
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.
Colleen Fotsch (CrossFit Regional Qualifier | SF Fire GRID Team Member)
Coaching At Your Fingertips
Expand Your Training Community
Through the TrainHeroic Feed, you will have direct access to the California Strength Coaching Staff and your now expanded online training community!
Every Monday morning from 11am - 12pm PST, USAW Senior International Coach David Spitz goes live on the TrainHeroic Feed to answer your training questions and critique your lifting videos.
During the week, the California Strength Coaching Staff are available for questions, exercise substitutions, video analysis and encouragement!
I absolutely love this program! I've been following it for a couple months and I've PR'd my overhead squat at 200#s, clean at 210#s and clean & jerk at 205#s in this past month alone! This is exactly what I've needed to take my training to the next level.
Christina (Barbell WOD Plus Member)
60 Minute Workouts
Minimal Equipment Required
'The CrossFit Box Setup'
A Barbell and Bumper Plates
Small Set of Dumbbells or Kettle Bells
Squat Rack and Pull Up Station
recommended (not required)
Glute Ham Raise (GHR) Machine
Medicine Ball (10# for Women, 14# - 20# for Men)
Exercise substitutions are available!