UNLOCK YOUR ATHLETIC POTENTIAL

There is an athlete in every one of us. Whether you are preparing for the CF Open, chasing PR's out of your garage gym or simply have a burning desire to improve your strength and fitness; the Barbell WOD will provide you with a structured plan to accomplish your goals.

Thousands of athletes trust the Barbell WOD to deliver daily programming that improves both strength and technique.

Click the link above to begin your free trial week of the Barbell WOD Program.


3-Day Free Trial Demonstration Videos

DAY ONE

POINTS OF PERFORMANCE: NO HOOK, NO FEET SNATCH

Feet start in the catch position. Your feet don't move during the movement. No hook grip with your hands. This exercise is intended to help create a straighter bar path and to emphasize the finish.

POINTS OF PERFORMANCE: HANG CLEAN

Keep your arms long and relaxed. Shoulders cover the barbell. Lower the bar to the knee. Emphasize proper arm mechanics.

 

POINTS OF PERFORMANCE: BACK SQUAT

Head and spine at neutral. Get a breath just before descending into squat. Weight remains on heels throughout the movement.
Keep the chest up through the bottom of the squat. It is helpful to think about driving the shoulders back into the bar as the hips return to neutral. Try to initiate a stretch reflex (bounce) at the bottom of the squat to accelerate out of the hole.

POINTS OF PERFORMANCE: SINGLE LEG KETTLE BELL RDL (Romanian Deadlift)

Push your hips back and allow the kettle bell to slide downward. Balance on one leg and reach downward until you feel a stretch in your hamstrings. Tempo should be down slowly and bring your hips forward as you raise back to a standing position.

POINTS OF PERFORMANCE: REAR FOOT ELEVATED DUMBBELL SPLIT SQUAT

Keep your rear leg elevated. Keep chest up, shoulders back. Avoid letting the front knee pass the toe as you lunge.


DAY TWO

POINTS OF PERFORMANCE: CLEAN & JERK

Keep all the body levers tight to start. Think about pushing the platform away from you to break the bar from the floor. Accelerate the bar above the keep by pulling the chest up into the power position. When you feel the brush high on the thigh, extend the hip, knee and ankle as forcefully as possible. Once the extension is complete, use the bar to pull your body under into the catch position. Receive the bar with tight core and adductors to try and bounce out of the bottom of the hole. For the Jerk, stay back on the heels, bring the toes up to meet the top inner portion of the shoe. Make sure to dip and drive vertical. Maintain your base in the split, avoid tight roping yourself.

POINTS OF PERFORMANCE: FRONT SQUAT

Head and spine at neutral. Eyes forward, hips remain in neutral position. Transverse abdominus (core) is tight. Get a breath just before descending into squat. Weight remains on heels throughout the movement. Keep the chest up through the bottom of the squat. Lead or initiate the front squat movement with the elbows. Drive the elbows up as you descend into the squat.

POINTS OF PERFORMANCE: BARBELL STRICT PRESS

Brace the core, pulling the belly button inwards. Relax the hands, let your elbows fall to a natural carrying angle. Press the barbell overhead until you have locked out the arms behind your ears.

POINTS OF PERFORMANCE: BARBELL BENT OVER ROW

Start w/ bar at Position 2 (at the knee). Neutral spine & head. Keep back tight.
Retract scapula & bring bar to belly button.

POINTS OF PERFORMANCE: REVERSE DUMBBELL FLY

Knees unlocked, hinge at the hip. Keep your chest parallel to ground. Retract the scapula & raise your hands until the arms are in line with the shoulders. Palms pointed down at the top of the movement.

POINTS OF PERFORMANCE: CHIN UPS

Assume a supinated (palm to face) grip on pull-up bar. Hands are just outside of shoulder width. Tighten your core, activate your shoulders. Pull your chin over the bar. Lower all the way to extension before next rep.


DAY THREE

POINTS OF PERFORMANCE: SNATCH

Stay tight an squeeze bar from the platform to the knee. The movement from the floor to the knee does not need to be fast, it just has to be correct. Shoulders should be out over the bar and the hamstrings stretched as the bar reaches the knee. Accelerate the bar above knees by pulling the chest up to a vertical position. Remember to stay on the heels. Squeeze the lats and keep the elbows turned out through to the power position. Execute the pull by thinking about what it would take to execute a backflip. Drive your head through as you pull you body underneath the bar. Anticipate the bar being in the slot. Turn the hands over as fast a possible. Feet come down at the same time the hands turn over.

POINTS OF PERFORMANCE: SNATCH GRIP DEADLIFT + 2 LOW HANG HIGH PULLS

Stay tight an squeeze bar from the platform to the knee. The movement from the floor to the knee does not need to be fast, it just has to be correct. Shoulders should be out over the bar and the hamstrings stretched as the bar reaches the knee. Accelerate the bar above knees by pulling the chest up to a vertical position. Remember to stay on the heels. Lower the bar back down, just below the knees and execute two High Pulls. Pull the elbows to 90 degrees, keeping the bar as close to the body as possible.

POINTS OF PERFORMANCE: STANDING BOX JUMP

Initiate the jump by lowering into a 3/4 squat. Load the legs while keeping the weight neutral on the foot. Elevate your entire body onto the box.

POINTS OF PERFORMANCE: WIDE GRIP PULL UPS

Grip the pull up bar 6-8" outside shoulder width. Keep your core tight. Don't swing or kip into movement. Activate your lats and pull chin up over bar.

 

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