Johnson
The Heroes
Workout description
20 Min Circuit: - 9 Deadlifts (245/165 lbs) - 8 Muscle-ups - 9 Squat Cleans (155/105 lbs)
Warmup:
10
min
Equipment:
Barbell, High Rings
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
This 20-minute circuit combines strength and skill for a powerful workout. Start with 9 deadlifts (245/165 lbs), focusing on form and engaging your core as you lift. Next, perform 8 muscle-ups, emphasizing control during the transition from pull-up to dip. Follow this with 9 squat cleans (155/105 lbs), using explosive movement to bring the barbell from the ground to your shoulders and into a squat.
Johnson
The Heroes
Workout description
20 Min Circuit: - 9 Deadlifts (245/165 lbs) - 8 Muscle-ups - 9 Squat Cleans (155/105 lbs)
Warmup:
10
min
Equipment:
Barbell, High Rings
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
This 20-minute circuit combines strength and skill for a powerful workout. Start with 9 deadlifts (245/165 lbs), focusing on form and engaging your core as you lift. Next, perform 8 muscle-ups, emphasizing control during the transition from pull-up to dip. Follow this with 9 squat cleans (155/105 lbs), using explosive movement to bring the barbell from the ground to your shoulders and into a squat.