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DO IT HEAVY, HARD & FAST. OR DON’T DO IT AT ALL.

WELCOME TO JOHNNIE WOD

The hardcore WODs you need to stack on serious size and build an unstoppable engine.

 

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SKILL LEVEL
Intermediate / Advanced

Time

SESSION DURATION
50—65 Minutes

Training_Per Week

TRAINING PER WEEK
Six Days

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.

Once subscribed if your goals change you can switch to another of our programs quick and easy, just drop us an email.
SELECT A PLAN THAT WORKS FOR YOU

ONE MONTH
$18
PER MONTH
ONE YEAR (BEST VALUE)
$15
PER MONTH
Billed every 12 months.
2 MONTHS FREE
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SAMPLE WEEK

Monday
DAY 1
ADVICE FROM JOHNNIE

Hit hard heavy triples on the squat. Then smash CAT presses.

SWOD

Back Squat
5 x 5

SWOD

Press
5 x 5

CONDITIONING

Assault Bike / Implement of Choice
8 x 20s x MAX Cals

Dumbbell Floor Press
8 x 20s x MAX

Tuesday
DAY 2
ADVICE FROM JOHNNIE

Pull heavy triples, then rock MAX sets deadlifts and pull ups.

SWOD

Deadlift
3 x 3

SWOD

Deadlift
1 x MAX

Pull Ups
1 x MAX

DWOD

13 mins of:

Supine Ring Pull Up
1 x 10

Single Arm Walking Lunge
1 x 20 yds

Wednesday
DAY 3
ADVICE FROM JOHNNIE

Today is for crushing hearts and minds...get ready.

SWOD

Close Grip Bench Press
5 x 5

Depth Push Ups To Explosive Rebound
5 x 3

DWOD

6 Rounds of:

Back Squat – 80% of your 3RM
3 Reps in 60 Secs

Echo Bike
15 Cals in 60 Secs

Russian KB Swings
15 reps in 60 Secs

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PERFORMANCE FOCUSED
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EXPERT WALKTHROUGHS
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COMPETE WITH OTHERS
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TRACK YOUR PROGRESS
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SHARE SUCCESSES
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JF

“Great strength programming combined with bust your a** quick burners at the end.”

John Fluke

Verified Follower

HW

“The programming is brilliant IMO and the engagement among the JWOD crew is solid.”

Hunter Waldman

Verified Follower

AB

“Without Power Athlete I wouldn't be adding PBs to my lifts at age 40. Follow the training as written and the results will come.”

Adrian Blackwell

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TOMORROW IS FOR LOSERS.

TODAY IS THE DAY.

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FREQUENTLY ASKED QUESTIONS

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

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