Johnnie WOD - Power Athlete

HEAVY. HARD. FAST.

WELCOME TO JOHNNIE WOD

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Born from CrossFit Football, Johnnie WOD combines progressive strength training with hard, fast conditioning. Build strength, improve fitness, increase work capacity and develop an engine that doesn’t quit.

SKILL LEVEL
Intermediate / Advanced

SESSION DURATION
50-65 Minutes

TRAINING PER WEEK
6 Days

OBJECTIVE
High Intensity, Low Cost

Equipment List

TOP-TIER TECH

Follow your Power Athlete programming on our trusted partner app, TrainHeroic.

TRAIN ANYTIME, ANYWHERE
Take your training on-the-go. Access anywhere and easily train around your work and life demands.

PERFORMANCE FOCUSED
Our team of world class coaches plot each training day to optimize performance gains and drive towards your goals.

EXPERT WALKTHROUGHS
Master your technique with instructional demo videos and clear narrative from our battle-tested experts.

COMPETE WITH OTHERS
Access our online community and stack up to the competition with our benchmark and daily leaderboards.

TRACK YOUR PROGRESS
Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.

SHARE SUCCESSES
Celebrate personal records and share your stats on your personal athlete profile and social media.

MEET THE TEAM BEHIND YOUR TRAINING. BUILT BY JOHN WELBOURN, BACKED BY POWER ATHLETE PH.D.S, PROFESSORS AND MASTER COACHES TO ANSWER QUESTIONS, OFFER FEEDBACK AND HELP YOU GET MORE FROM YOUR TRAINING.

MORE THAN JUST PROGRAMMING

Your Johnnie WOD membership includes our private Discord, putting Power Athlete coaches and athletes in your corner. Ask questions. Post form checks. Get feedback. Get better.
Banter and memes included.

Illustrated skeleton coach teaching a seated athlete using a Discord-style training board, with kettlebells and “Iron Sharpens Iron” on the athlete’s shirt.

GET SWEATY. ASK QUESTIONS LATER.

You get fresh WODs every 6 week training cycle. And because John Welbourn programs them, you know they’re gonna be legit. No warmups, no whining, just world class WODs.

ANNUAL (BEST VALUE)

$15/mo

$180 (USD) billed every year

MONTHLY

$18/mo

$18 (USD) billed every month

No contract, cancel anytime.

FAQ's

Check our frequently asked questions to maximise your gains. Learn from others who’ve walked the path before you.

How do I begin, is there a 'Day 1’?

Jump right in and start today.

Our programs are dynamic, continuously evolving in 16-week rolling cycles, driven by athlete data and cutting-edge insights. There's no need to worry about finding a specific 'Day 1'; you'll begin wherever the program is currently. Embrace the absence of a formal start, as it means you're receiving the most current training. Your body will adapt, and results will naturally follow.

If you're new to training and need a solid foundation, begin with Bedrock before moving to this program when you're ready.

For limited equipment or barbell concerns, consider Lean & Able until you are better equipped to attack this program.

CAN I BENEFIT FROM THIS TRAINING IF I LACK EQUIPMENT OR HAVE AN EXISTING INJURY?

Yes, success is still achievable with our program. the 'Swap Exercise' feature in the TrainHeroic app allows you to select tailored alternative movements, including bodyweight exercises and different equipment options.

Our Power Athlete coaches are here daily to offer expert guidance; feel free to ask questions in the Activity Stream within the app.

If a nagging injury is impeding your progress, we recommend our Movement Health Courses to help you get back on track.

ARE ALL OF THE MOVEMENTS AND TRAINING DAYS MANDATORY - WHAT IF I NEED TO SKIP A DAY?

To truly maximize the benefits of the training, it's best to complete all the prescribed movements and training days. However, we understand that life can throw you a curveball from time to time. The key is consistency. If you find yourself pressed for time on a particular day, set a timer for 15 minutes and do as much as you can.

If you consistently struggle to follow the program as prescribed day in and day out, we recommend switching to Grindstone. This program is specifically designed to help you strike that balance between training and life's demands.

Can I change the program halfway through, and what happens when it ends?

If you're halfway into the program and find it's not the right fit for you, no problem at all. We can easily and swiftly switch you to a more suitable program, hassle-free. Just drop us an email Training@PowerAthleteHQ.com

As for the program's end, there's no formal conclusion. Our programs are designed in 16-week cycles, each crafted to drive adaptation and foster athleticism, continually supporting you in your journey training journey.

Am I tied into a contract?

I need more information before I sign-up.

What happens after the Free Trial Ends?

Is Johnnie WOD CrossFit Football?