Johnnie WOD
Power Athlete
General Fitness, Weightlifting, Strength & Conditioning, Functional Fitness, Functional TrainingStrength and conditioning for people who like their training hard, heavy and fast.
Johnnie WOD combines progressive strength training with aggressive conditioning to build an athlete who can move serious weight and still has the engine to keep coming.
This is training for people who don't need their fitness tied to a field, court or competition season. The gym is the proving ground. You'll squat, pull, press, sprint, jump, carry and suffer through conditioning designed to make you stronger without leaving your engine behind.
And there's history behind it. Johnnie WOD carries the DNA of CrossFit Football, the strength and conditioning methodology created by 10-year NFL veteran John Welbourn that built a generation of bigger, stronger, more capable athletes.
The name changed. The mission didn't. Get strong. Move fast. Be hard to kill.
🤔 Need more choice? Get all 10 Power Athlete programs with an All Access pass for $59/mo
Advice from Johnnie
A
Today’s session kicks off with testing rep maxes on the back squat. After that, you’ll hit a max-rep set at 80% of your 5-rep max — time to dig deep. Next up: unilateral strength with kneeling single-arm DB presses to keep things balanced and honest. Then it's on to one of the saltiest DWODs in the book — served with a side of pump-focused lower leg and arm work. Buckle up. It’s gonna burn. Johnnie
B
Back Squat
3 x 5
C
Back Squat
1 x MAX
D
Kneeling One Arm DB Press
3 x 8
E1
100 Yard Shuttle
1 x 100
E2
Pull Up - Strict
1 x MAX
F1
Standing Calf Raises
1 x 100
F2
Banded Hammer Curls
1 x 100
Advice from Johnnie
A
Today we’re pulling heavy — working up to a 5-rep max on the deadlift, followed by 3 solid working sets to lock it in. Part 2 of the SWOD hits next: incline rows and shrugs to blast the back and traps. Chase that max flex. Then we’re closing it out with an old favorite: 150 and 150, done in 3 brutal sets. Smok’em if you got ’em. Johnnie
B
Deadlift
3 x 5
C1
Dumbbell Incline Rows
3 x 8
C2
Banded Shrugs
3 x MAX
D1
Echo/Assault/Implement of Choice
3 x 50
D2
Russian KB Swings
3 x 50
E1
Banded Anterior Tibialis
1 x 100
E2
Banded Tricep Extension
1 x 100
Lets Talk About Gordon Ryan - Craig Jones
A
Everyone needs a villain and Craig Jones is up for the challenge.
Advice from Johnnie
A
We’re opening with heavy close-grip presses — working up to a 5-rep max. Then it’s time to load up and grind through heavy split squats for our lower body focus. Get creative with how you load them — DBs, barbell, sandbags… all fair game. Finish it off with 12 minutes of bringing the heat. Johnnie
B
Close Grip Bench Press
3 x 5
C
Dumbbell Bulgarian Split Squat
4 x 8
D1
Heavy Front Carry Squat
1 x 10
D2
Dips with Chains
1 x 10
E1
Barbell Reverse Curl
3 x 20
E2
Alternating Dumbbell Bicep Curls
3 x 15
Advice from Johnnie
A
We got hang cleans for triples and chin ups for a bunch of reps. Then accessory work with capacity. Johnnie
B
Hang Power Clean
5 x 3
C
Chin Ups
3 x MAX
D1
Landmine Thruster
5 x 9
D2
Supine Ring Pull Up
5 x 9
D3
Jump Rope
5 x 50
Advice from Johnnie
A
Research consistently shows that athletes who sprint carry more lean muscle mass than those who don’t — sprinting builds power, explosiveness, and dense muscle. So today, we’re hitting sprints to tap into that fast-twitch muscle fiber and wake up the nervous system. Move with intent, push your pace, and focus on clean, aggressive mechanics. After that, we’ll wrap with a short, high-intensity conditioning piece to finish strong and flush the system. Speed, power, and efficiency — that’s the focus. Let’s get after it. Johnnie
B
Sprint
100, 100, 100, 80, 80, 80, 60, 60, 60, 60
C1
L Sit Dumbbell Press
4 x 10
C2
Deficit Push Ups
4 x 25
C3
Echo/Assault/Implement of Choice
4 x 50
A
Rest Day
For Completion
Power Athlete
Led by 10-year NFL veteran John Welbourn, Power Athlete coaches build stronger, faster and more resilient athletes through our Applied Athleticism methodology.
Get stronger. Build your engine. Come back tomorrow and do it again.
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Johnnie WOD
Johnnie WOD
Johnnie WOD
