Johnson workout

Johnson Crossfit Workout

Overview of the Johnson Workout

The Johnson workout is a CrossFit Hero WOD named after U.S. Marine LCpl. Joshua “Chachi” Corbett, who was killed in action in Afghanistan in 2010. The workout was created by a fellow Marine in honor of Corbett’s service and sacrifice. The Johnson workout has been used in CrossFit competitions, including the CrossFit Games, and is known for its high level of difficulty.

The Johnson workout involves a combination of weightlifting and bodyweight exercises, including deadlifts, burpees, and box jumps. It is a long and grueling workout that requires a high level of fitness and endurance. The benefits of the Johnson workout include improved strength, endurance, and mental toughness.

Johnson Workout: Workout Description

The Johnson workout consists of the following movements, to be completed in order:

  • 1,000-meter row
  • 50 push-ups
  • 1,000-meter row
  • 50 box jumps (24/20 inches)
  • 1,000-meter row
  • 50 deadlifts (145/105 pounds)
  • 1,000-meter row
  • 50 burpees
  • 1,000-meter row

The workout is scored for time, with the goal being to complete all the movements as quickly as possible.

Johnson Workout: Workout Variations/Scaling Options

The Johnson workout is a very challenging workout that may not be suitable for everyone. Here are some scaling options for those who need them:

  • Reduce the weight of the deadlifts
  • Use a lower box for the box jumps
  • Reduce the number of repetitions for each movement
  • Substitute push-ups on knees or with hands elevated on a bench or box
  • Substitute step-ups for box jumps

It is important to choose a scaling option that is appropriate for your fitness level and ability.

Johnson Workout: Tips and Strategies

The Johnson workout is a long and grueling workout that requires a lot of mental toughness and endurance. Here are some tips and strategies for completing the workout efficiently and safely:

  • Pace yourself: The Johnson workout is a marathon, not a sprint. Try to maintain a steady pace throughout the workout.
  • Break up the movements: Break up the movements into manageable sets to avoid burning out too quickly.
  • Use proper form: Use proper form for all the movements to avoid injury and maximize efficiency.
  • Take breaks when needed: Take short breaks between movements to catch your breath and recover.
  • Warm-up and cool-down: Perform a thorough warm-up and cool-down to prepare your body for the workout and aid in recovery.

Johnson Workout: Athlete Performance

The Johnson workout is a very challenging workout that requires a high level of fitness and endurance. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes


The Johnson workout is a challenging and rewarding workout that honors the sacrifice of a fallen Marine. With proper scaling and preparation, anyone can attempt and complete this workout. Remember to pace yourself, use proper form, and take breaks when needed. Good luck!