Johnnie WOD
Power Athlete
General Fitness, Weightlifting, Strength & Conditioning, Functional Fitness, Functional TrainingJohnnie WOD is guaranteed to have you laying on your back gasping for air with all the thickness & muscle required to look good laying there. The tag line, Heavy. Hard. Fast. No Eye Contact. Isn't just something cool that sounds good on a t-shirt - Johnnie WOD delivers and always performs with max intensity. Strap it up and let Johnnie take you on the ride of your life.
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
John Welbourn
John Welbourn is the mastermind behind Johnnie WOD and Johnnie BOD. John is CEO of Power Athlete Inc and the creator of the training phenomena, CrossFit Football. As CEO of Power Athlete, John manages and creates the most powerful and epic training programs on the Internet like Jacked Street, Field Strong, Grindstone and HAMR, just to name a few.
Stop wasting time with other programs that promise the world and come up limp. Strap into Johnnie WOD - where the gains flow like water and the muscle stacks like the salmon of Capistrano.
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Johnnie WOD
Johnnie WOD
Johnnie WOD
