Johnnie WOD: Training by John Welbourn in TrainHeroic

Power Athlete

General Fitness, Weightlifting, Strength & Conditioning
Coach
John Welbourn

Hey there hot stuff, welcome to Johnnie WOD!

The big, powerful, magnum sized training program designed to pack on the girth all the boys and girls want.

If I have learned anything over the years it is, Form Follows Function." That means if you train like a BAMF, you end up looking the part. So I'm going to temper the "performance" narrative with what so many are searching for; a body that is worthy of a starring role in Zack Snyder's next "300" movie.

I am offering a rock solid frame hand built by Johnnie WOD. Form follows function so lets focus lets stop playing baby games and focus on the form.

I hope you enjoy the ride,

-Johnnie-

About the Training

Session Duration: 40 - 60 minutes

Training Goal: Dirty WODs, Sweaty Bods, and sheer Sex Appeal

Required Equipment

Minimum Equipment List:

  • Barbell
  • Squat Rack
  • Dumbbells
  • Kettlebells
  • Bumper Plates
  • Jump Stretch Bands
  • Air Bike / Rower / Stationary Bike / or similar

Recommended Equipment

  • Assault-Bike, Concept 2 Rower, Air-dyne
  • Slam Ball
  • Sandbag
  • Prowler / Sled

More About The Program

Every training cycle includes new and improved strength programs. Pair that with the hardest WODs you can sink your teeth into, and you have a Johnnie WOD. Spawned from the original only program formerly known as CFFB, a time when things were easy and workouts were anything but, Johnnie WOD will reignite the savage beast inside you!

6 Training days every week complete with linked demo videos, workout tracking, and app to push the training daily to your iPhone or Android. Time to trade in your love for lust, just don't blow your WOD too soon.

Frequently Asked Questions

Q: There are multiple cycles, should I start from the beginning?

A: No, just jump right in and start today. No need to "go back to cycle 1". And don't "start tomorrow". All waiting has ever done for anyone is prolong failure.

Q: I'm a hot babe, and these weights seem a little too girthy for me! What should I do?

A: A good rule to follow for female JWODers is to take 60% of the prescribed weight, and get nasty with the WOD.

Q: I'm a hard charging athlete who's sole purpose is to out perform the competition on the field, is Johnnie WOD the best program for me?

A: As much as Johnnie WOD longs for you, we aren't right for you. You need to search for Field Strong or Bedrock in the Marketplace, and do everything that the program asks of you.

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Foreplay - Day 01

A1

Back Squat

3 x 5

A2

Press

3 x 5

B1

Back Squat

5, MAX

B2

Press

5 x 2

C

Sprint

1 x 7 @ 50

D1

Dumbbell Walking Lunge

1 x 25 @ 50 lb

D2

Dumbbell Hang Power Clean

1 x 10 @ 50 lb

Monday
Foreplay - Day 02

A1

Deadlift

1 x 5

A2

Pull Up - Strict

3 x MAX

B1

Deadlift

1 x 5

B2

Weighted Pull Ups

3 x 7

C1

Power Clean

10 x 2 @ 135, 145, 155, 165, 175, 185, 195, 205, 215, 225 lb

C2

Double Under

10, 10, 15, 15, 20, 20, 25, 25, 30, 30

Tuesday
JohnnieWOD Foreplay - Day 03

A1

Hollow Rocks

1 x 10

A2

Med Ball to Toes

1 x 10

A3

Get Up Sit Up

1 x 10

Wednesday
JohnnieWOD Foreplay - Day 04

A1

Back Squat

3 x 5 LWP +5lb

A2

Bench Press

3 x 5

B1

Barbell Weighted Step Up

4 x 10

B2

Close Grip Bench Press

5 x 5

C1

Russian KB Swings

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

C2

Sprint

10 x 100

Thursday
JohnnieWOD Foreplay - Day 05

A1

Power Clean

5 x 3

A2

Chin Ups

3 x MAX

B1

Power Clean

5 x 3

B2

Dumbbell Box Jumps

5 x 5

C1

Ring Dips

1 x 10

C2

True Push Ups

1 x 15

C3

Bulgarian Split Squat

1 x 20

C4

Sledgehammer Strikes

1 x 30

Friday
JohnnieWOD Foreplay - Day 06

A1

Reverse Wall Climb to Push Up

5 x 3

A2

Wall Balls

5 x 20

B1

Hammer Curls

6 x 10

B2

Dumbbell Hex Press

6 x 10

B3

Banded Tricep Extension

6 x MAX

Saturday
JohnnieWOD Foreplay - Day 07

A

Rest Day

For Completion

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Johnnie WOD
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Johnnie WOD
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Johnnie WOD
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