Inspired by the world’s deadliest assassin, the John Wick Workout combines combat conditioning, kettlebell training, carries, explosive movement, and relentless endurance challenges designed to build precision, resilience, and the ability to keep performing under pressure.
Click the link below to skip the intro and go straight to the workouts.
Table of Contents
👹 The Boogeyman
A workout for when they send the fucking boogeyman.
John Wick. The man you send to kill the fucking boogeyman. First appearing in John Wick (2014), Keanu Reeves brought to life a relentless assassin dragged out of retirement by grief, vengeance, and a blood-soaked underworld bound by gold coins and sacred rules. Across four films, Wick carved a legend through a world of hitmen, code enforcers, and double-crossing elites—all with brutal efficiency and elegant violence. As part of our Criminal Underworld Workout Series—alongside tributes to Heat and The Usual Suspects—this one honours the Baba Yaga himself.
After the son of a powerful Russian gangster steals his car and kills the puppy left to him by his late wife, retired assassin John Wick returns to the violent world he once left behind.
The John Wick Workout Series is built around three defining aspects of the legendary assassin’s world: survival, combat efficiency, and mastery. Inspired by the conditioning, athleticism, and movement skills that helped Keanu Reeves bring the Baba Yaga to life, these workouts develop endurance, explosive power, coordination, precision, and resilience under pressure. From the relentless pursuit of Excommunicado, to the fluid Gun-Fu transitions of Parabellum, to the technical mastery demanded by The High Table, every workout is designed around one principle: no wasted motion. Finish the job.
🎩 Winston's Briefing
About the Circuits
The John Wick Workout Series is built around three distinct aspects of the legendary assassin’s world. Rather than focusing on bodybuilding or maximum strength, these workouts develop the conditioning, athleticism, precision, and resilience needed to perform under pressure.
🚫 Excommunicado
Survive The Hunt
You’ve been cut loose. No allies. No sanctuary. No rest. Built around relentless pursuit and constant movement, this workout develops endurance, work capacity, grip strength, and the mental toughness to keep moving when fatigue takes hold.
⚔️ Parabellum
Prepare For War
Inspired by John Wick’s Gun-Fu style, this workout emphasises fluid transitions, explosive movement, coordination, and total-body athleticism. Efficiency is everything.
🏛️ The High Table
Elite Assassin Challenge
Reserved for the elite. This workout develops balance, stability, precision, and technical mastery through demanding unilateral and control-based movements.
🔥 Finishers
The mission isn’t over until the job is done. Each workout concludes with a dedicated finisher performed as an AMRAP (As Many Rounds As Possible) for 5–10 minutes. Set the timer, keep moving, and complete as many rounds as possible before time expires. Five minutes will test you. Ten minutes will make you earn your gold coin.
💼 🔫 The Sommelier's Selection
Equipment Required
- Kettlebells.
- Sandbag (optional but recommended).
- Assault Bike or cardio alternative.
- Open space for carries, crawls, and sprints.
- Timer or stopwatch.
🪙 Choose Your Marker
Difficulty
Every debt must be paid. Choose your Marker wisely. Increase the rounds and weights as you climb the ranks of the Continental.
⏱️ Rounds
🪙 Contract Killer – 2 rounds.
🎯 Hitman – 3 rounds.
🔫 Professional – 4 rounds.
☠️ Master Assassin – 5 rounds.
👹 Baba Yaga – 5 rounds + top weight standards.
⚖️ Suggested Kettlebell Weights
| Rank | Light Skill Work | Moderate Work | Heavy Work |
|---|---|---|---|
| 🪙 Contract Killer | 8kg | 12kg | 16kg |
| 🎯 Hitman | 12kg | 16kg | 20kg |
| 🔫 Professional | 16kg | 20kg | 24kg |
| ☠️ Master Assassin | 20kg | 24kg | 28kg |
| 👹 Baba Yaga | 24kg+ | 28kg+ | 32kg+ |
- Light Skill Work: Gunslingers, Kneeling Halos, Around-The-Body Passes, KB Drags.
- Moderate Work: Renegade Rows, Single-Arm Snatches, Clean → Front Squat → Press, Bottoms-Up Presses, Turkish Get-Ups.
- Heavy Work: Swings, Double KB Cleans, Farmer Carries.
📝 Notes
- Turkish Get-Ups, Bottoms-Up Presses, and Windmills should prioritise control over load. Most trainees will use lighter kettlebells here than they would for Swings, Cleans, or Carries.
- Baba Yaga is not simply a weight category. It represents elite conditioning, minimal rest, and flawless execution throughout the entire workout.
🔫 Gun-Fu
The John Wick films became famous for their realistic action sequences. Rather than relying on rapid cuts and shaky camera work, the choreography allows viewers to follow the movement from start to finish. Reeves trained extensively in judo, Brazilian jiu-jitsu, firearms handling, and tactical shooting drills to create a style that felt both cinematic and believable.
🏨 Continental Circuits
Before accepting a contract, every assassin passes through the Continental. More than a hotel, it serves as neutral ground for the world’s deadliest killers. No business may be conducted on Continental grounds. Gold Coins replace cash. Favours are marked in blood. Rules matter, and the consequences for breaking them are severe.
The workouts that follow draw inspiration from this world of discipline, professionalism, and ruthless efficiency. Choose your mission, prepare your equipment, and get to work.
🛎️ Charon's Concierge Warmup Service
Professionalism begins with preparation. Take a few minutes to loosen up before accepting your contract.
- Arm Circles + Shoulder Rolls: 10 reps each.
- Push-Ups Into Downward Dog: 10 reps.
- Deep Squat Reaches: 5 reps each side.
- World’s Greatest Stretches: 5 reps per side.
- Jumping Jacks: 20 reps each.
- Around-The-Body Passes (light kettlebell): 10 reps each way (20 total).
- Figure-8 Passes: 10 reps each way (20 total).
- Sprawl Into Shadowbox: (1 minute round).
🚫 Excommunicado
Survive The Hunt
You’ve been cut loose. No allies. No sanctuary. No rest. The entire underworld wants you dead.
Main Workout
- Walking Lunges: 20 reps.
- Run: 400m.
- Pull-Ups: 5-10 reps.
- Burpees: 15 reps.
- Kettlebell Swings: 20 reps.
- Shuttle Sprint: 20m.
- Sandbag Clean & Press: 10 reps.
- Farmer Carry: 50m.
- Bear Crawl: 20m.
Finisher: 🔥 The Hunt
AMRAP (As Many Rounds As Possible) – 5–10 Minutes
- Assault Bike: 30 sec.
- Devil Press: 8 reps.
- DB/KB Thrusters: 15 reps.
- 180 Jumps: 20 reps.
⚔️ Parabellum
Prepare For War
“Si vis pacem, para bellum.” If you want peace, prepare for war.
Main Workout
- Gunslingers: 10 reps per side.
- Figure-8 Swings: 20 reps.
- KB Clean → Front Squat → Press: 5 reps per side.
- MMA Kick Throughs: 10 reps per side (20 total).
- Dive Bomber Push-Ups: 10 reps.
- Renegade Rows: 8 reps per arm.
- Sprawl Into Shadowbox: 45 sec round.
- KB Drags: 10 reps per side (20 reps total).
- Kneeling KB Halo: 10 reps per side (20 reps total).
Finisher: 🔫 Gun-Fu
AMRAP (As Many Rounds As Possible) – 5–10 Minutes
- Single-Arm KB Snatch: 10 reps per arm.
- Around-The-Body Passes: 20 reps.
- Double KB Cleans: 20 reps.
- Reverse Burpees: 10 reps.
🏛️ The High Table
Elite Assassin Challenge
Only the best reach the High Table. Skill matters. Precision matters. Standards matter.
Main Workout
- Bottoms-Up Press: 10 reps per arm.
- Ring/TRX Rows: 10 reps.
- Pistol Squat: 10 reps per leg.
- Turkish Get-Up: 3 reps per side.
- Single-Leg Romanian Deadlift: 10 reps per leg.
- Bottoms-Up Carry: 25m per arm.
- Dragon squats: 10 reps per leg.
- Cossack Squats: 8 reps per leg.
- KB Windmills: 10 reps per side
Finisher: ⚖️ The Adjudicator
AMRAP (As Many Rounds As Possible) – 5–10 Minutes
- KB Kneel to Squats: 5 reps per leg.
- Heavy KB Swings: 20 reps.
- Single-Arm KB Snatch: 10 reps per arm.
- Waiter Carry: 25m per arm.
🌃 Workout Complete
In the underworld, reputation is earned one contract at a time. Earn yours. Become a legend.
🐕 Appendix -The World of John Wick
Step inside the world of Baba Yaga and discover the assassin, the mythology, and the criminal underworld that transformed John Wick from a simple revenge story into one of modern cinema’s most iconic action franchises. From the High Table and The Continental to Gun-Fu and blood oaths, this appendix explores the people, places, and principles that made John Wick a legend.
The Continental serves as the beating heart of the John Wick universe. More than a luxury hotel, it provides sanctuary, services, and neutral ground for assassins operating under the rules of the High Table.
Click on links to read more.
📖 The Legend Begins
John Wick, also known in whispered tones as Baba Yaga (The Boogeyman), first appeared in John Wick (2014), directed by Chad Stahelski and starring Keanu Reeves. What began as a sleek revenge flick exploded into a full-blown mythology, spawning John Wick: Chapter 2, Chapter 3 – Parabellum, and Chapter 4. Each entry deepened the lore of a secret assassin society ruled by the High Table—a global order with its own rules, currencies, and blood oaths. Wick stands at the centre of it all: a ghost of the past, dragging hell with him.
🔫 A Killer's Past
Before retirement, Wick was the most feared assassin in the business—so effective that crime bosses used him as a last resort. Working for the Tarasov crime family, he earned his freedom by completing an “impossible task,” wiping out entire rival forces in a single night. He walked away from the game for love, but when his wife died and her final gift—a puppy—was senselessly killed, he returned to the life with one goal: vengeance. That decision set off a chain of events that would turn the entire underworld against him.
🎯 Master of Violence
John Wick’s lethality comes from his elite, multi-disciplinary skill set. His fighting style—dubbed Gun-Fu—is a hybrid of close-quarters shooting and hand-to-hand combat. Keanu trained extensively in Brazilian Jiu-Jitsu, Judo, 3-Gun tactical drills, and knife fighting to bring Wick to life. On screen, that translates to brutal throws, seamless weapon transitions, and relentless forward pressure. Wick doesn’t waste movement—he flows through opponents like a man possessed, using precision, aggression, and cold efficiency.
🪙 The Franchise Impact
The John Wick series helped redefine modern action cinema, pushing for stunt-led choreography and long-take combat scenes that highlight skill over CGI. It also created a distinct world that fans couldn’t get enough of—The Continental hotels, the High Table, the markers and gold coins, and the silent codes of killers. The franchise has since expanded into comics, the prequel series The Continental, and spin-offs like Ballerina, proving that Wick’s legacy is only growing stronger.
🕴️ Wick's Code
At his core, John Wick is not just a killer—he’s a man of principle. He honours the rules, respects the code, and carries grief like a ghost on his back. He doesn’t fight for fun. He fights because he must. And once he’s in motion, there is no stopping him. In a world full of chaos, betrayal, and shifting allegiances, John Wick stands as a one-man war machine—calm, focused, and dangerously alive.
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