Open Rack course by Bar & Board

Lift on a plan. Eat like a person.

A short, self-paced course for people who train three or four days, walk with a pack, and want dinner to match the work—not a diet identity.

Get the course — $127 Free starter week

See the 3-day template

What to expect

A week you can actually run.

You will know what to lift, when to ruck, and what to put on the plate this week.

3 hrs

Short lessons plus printable pages. No endless coaching chat.

7 days

Refund window before templates are downloaded. Instant digital access.

The curriculum

The bar, the pack, and the plate belong together.

You already show up. You just keep changing programs and eating “pretty well.” Open Rack turns that guesswork into one repeatable week.

Sample Monday

Squat, potatoes, and a 20-minute ruck at 10 or 20 lb. Do not wear 45 until the walk is easy.

01
Build the lifting week
Choose a concrete three-day plan—squat, bench or press, row and carry; hinge, the other press, vertical pull and arms; squat variation, pull, single-leg work and core—or a four-day lower/upper strength and volume split.
Includes an 8-minute warm-up, load progression, deload rules, and rack-taken substitutions.
02
Earn the heavier ruck
Use three loads only: 10, 20, and 45 lb. Walk first, then add time, then pack air squats and elevated-to-floor pack push-ups. No running with 45 lb and no jumping from 10 to 45.
10 lb · 20–30 min20 lb · 30–45 min45 lb · earned last
03
Make food match the work
Set calorie and protein ranges from bodyweight and training days, then build repeatable meals from protein, carb, produce, and fat. Use a 14-day rotation, grocery list, and separate heavy-lower and rest-day plates.
04
Run the scorecard
Track sessions completed, ruck minutes, protein days, steps, and sleep nights on one printable page. Show the week, not the six-pack.

This fits if

You train already and need the pieces connected.

Built for adults who train three or four days, can squat, hinge, and press—or are willing to learn those patterns—and can walk 20 minutes with a 10 lb pack.

This does not fit if

You need a meet plan, a stage, or medical nutrition.

Complete barbell beginners should work with a local coach first. Competitive prep, injury treatment, custom macros, and six-week shred promises are not sold here.

Straight prices

Buy the whole plan or one useful page.

One-time payment. Instant digital delivery. No subscription, supplements, Discord, or coaching upsell.

Flagship

Open Rack Course

$127

About three hours of lessons, three-day and four-day bar templates, the complete 10/20/45 ruck protocol, 14-day meal rotation, form cues, decision card, and weekly scorecard.

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