One Man One Barbell · Jerred Moon
Put the book to work.
Calculate your weights. Print your logs. Get under the bar.
Your training tools
Free downloads. No account or email address required.
Calculate one lift
Use your true one-rep max. Version 1 applies the 90% training max for you. All weights include the bar and are in pounds.
Your working weeks
If a calculated weight is lighter than your empty bar, use a lighter training bar or an appropriate lighter implement.
Keep the rules simple
- Round once. Keep every decimal in the training max. Round the final bar weight to the nearest 5 lb. Exact ties round down: 157.5 becomes 155.
- Count the minutes correctly. A 10-minute EMOM has 10 sets, beginning at 0:00 through 9:00.
- Rest between working sets. The standard V1 and V2 prescription uses two minutes.
- Week 4 is the deload. No heavy working sets or standard OMOB EMOMs. Keep recoverable conditioning and skill work. Light barbell loads stay strictly under 60% of true max, including after rounding. See the book for the Technique Method exception.
These tools cover standard Version 1 and Version 2. Follow the book for Ground Zero, the methods, and the Accessory Split.
Keep learning
- CrossFit movement libraryDemonstrations of foundational lifts and conditioning movements.
- Catalyst Athletics learning libraryOlympic lifting demonstrations and technique instruction.
- How barbell durability is testedRogue's explanation of its testing approach. Compare construction, intended use, care, and warranty alongside tensile-strength numbers.
- Example manufacturer specificationsA dedicated weightlifting bar's diameter, weight, sleeve construction, and finish. Use published specifications to compare bars against your own lifts, rack, and budget.
- The original DIY kettlebell articleHistorical instructions for the simple swing implement mentioned in the book. Its intended use is Russian swings, not overhead lifts.
- The original DIY wall-ball articleJerred's garage-gym project from the original resource collection.
Resources revised September 2026 for One Man One Barbell: Highly Effective Strength and Conditioning (for the other guy) by Jerred Moon.