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Athlete Date Sort Location Workout Name Description Results
Willem van Lingen 06/17/2022 Stellenbosch Workout 54 5 Rounds For Time:

8 x Hang Power Cleans (50kg)
7 x Front Squats
5 x Pull Ups

Project Pulling:
5 Rounds of 5 x Hang Muscle Snatch		 15m 00s
Performed as RX
Willem van Lingen 06/15/2022 Stellenbosch Workout 53 Strength Day:

5 Rep Max Power Snatch

Finisher:
5 x 1Min Row 		50Kg kgs
Performed as RX
Willem van Lingen 06/14/2022 Stellenbosch Workout 52 Workout:

TABAT (8 Sets - 20sec Works; 10sec Rest)

Cal Row
Wall Balls (20lbs)
Box Jumps (24 Inch)
 8 reps
Performed as RX
Willem van Lingen 06/10/2022 Stellenbosch Workout 51 Workout For Time:

12 - 10 - 8 - 6
Weighted Pull-ups
400m Run
2min rest


 15m 00s
Workout Scaled
Willem van Lingen 06/09/2022 Stellenbosch Workout 50 Workout:

Front Squats
2 - 2 - 2 - 2
*3 Sec Pause @ Bottom

Finisher:
EMOM 5min

10 x Goblet Squats
Max Double Unders in remaing time 		70, 75, 80kg kgs
Performed as RX
Willem van Lingen 06/07/2022 Stellenbosch Workout 49 Workout:

5 Rounds for Time:

15 x DB Walking Lunges
12 x Burpees
9 x Inverted Ring Rows 		11m 32s
Performed as RX
Willem van Lingen 06/03/2022 Stellenbosch Workout 48 As Far as Possible 16 Minutes:

4 - 8 - 12 - 16 - 20 - 24 - ....
Burpees
GHD Sit-ups
Jumping Pull-ups
 7 rounds 8 reps
Performed as RX
Willem van Lingen 06/01/2022 Stellenbosch Workout 47 12 minute Workout:

0 - 3 minutes:
80 Double Unders

3 - 6 minutes:
45 Double Unders
10 Power Snatches

6 - 9 minutes:
2 Rounds of
20 Double Unders
5 Power Snatches

9 - 12 minutes:
As many power snatches as possible (23)

(Weight 35kg)		 23 reps
Performed as RX
Willem van Lingen 05/31/2022 Stellenbosch Workout 46 Workout:

20min EMOM:

3 x Power Cleans
* Add 5-10kg every 5 minutes		 50kg ; 55kg ; 60kg; 70kg kgs
Performed as RX
Willem van Lingen 05/26/2022 Stellenbosch Workout 45 Workout:

4 Rounds:
Min 1: 30 x Air Squats
Min 2: 15 x Burpees
Min 3: Max Shuttle Runs (15m)
Min 4: Rest

After:
10 x 30s Max Effort Row
(Alternate each round with partner to Rest) 		16m 00s
Performed as RX
Willem van Lingen 05/25/2022 Stellenbosch Workout 44 12min AMRAP:

1 x Strict Pull-up
1 x Strict HSPU
* Add 1 rep each round		 9 rounds 7 reps
Workout Scaled
Willem van Lingen 05/24/2022 Stellenbosch Workout 43 Workout:

5 Rounds:
Every 2 minutes
2 x Front Squat at 5sec decent

Finisher:
21-15-9
Front squats (35kg)
42-30-18
Lateral BB Jump Overs

 (Built up to 80kg Weight for last set) kgs
kgs
Performed as RX
Willem van Lingen 05/21/2022 Stellenbosch Workout 42 Workout:

1 Min Jumping Pull-ups (16 Reps)
2 Min Rest
2 Min Air Squats (60 Reps)
2 Min Rest
3 Min Sit-Ups (65 Reps)
2 Min Rest
4 Min Lunges (106 Reps)
2 Min Rest
2 Min Burpees (32 Reps)		 279 reps
Performed as RX
Willem van Lingen 05/20/2022 Stellenbosch Workout 41 5 Rounds:

45 seconds DU's
15 seconds Rest
45 seconds DB Push Press
15 seconds Rest
45 seconds DB Alternating Renegade Rows
15 seconds Rest

Level 2 - DB Weight 17.5kg
Level 3 - DB Weight 12.5kg		 15m 00s
Workout Scaled
Willem van Lingen 05/19/2022 Stellenbosch Accessory Workout 2 Pull-ups:
3 x 30s hang
3 x 5 Kipping Swings

EMOM: For 10 minutes
2 x Strict Pull-ups

Handstand Pushups:
5 x 30s Handstand Hold

EMOM: For 10 minutes
1 x Negative Handstand Pushup		 30m 00s
Performed as RX
Willem van Lingen 05/18/2022 Stellenbosch Workout 40 Workout 1:

5 Rep Max Deadlift (110kg)

Workout 2:

As many reps in 10 Minutes:

Weight @ 80% of 5 Rep Max (90kg)
Each round unbroken

Round 1:
1 x Deadlift

Round 2:
2 x Deadlift

Round...:
1,2,3,4...		 9 rounds 5 reps
Performed as RX
Willem van Lingen 05/16/2022 Stellenbosch Workout 39 For Time:

5 Rounds:
9 x Burpee Plate Jumps
12 x Plate Lunges
15 x Plate Sit-ups

Plate Weight 25lbs (11kg)		 11m 20s
Performed as RX
Willem van Lingen 05/13/2022 Stellenbosch Workout 38 Project Pull:

10 Minutes EMOM:
Min1: 1 x Strict Pullup
Min2: 2 x Strict Pullups
....
Min10: 10 x Strict Pullups

Workout: For Time (Cap 12min)
9 - 12 - 15:
Squat Snatch (52.5kg)

15 - 18 - 24:
Chest to Bar Pullup
 12m 00s
Workout Scaled
Willem van Lingen 05/11/2022 Stellenbosch Workout 37 As Far as Possible in 24 minutes:
20 x Double Unders
2 x Hang Power Clean & Jerk

*Every Round + 10 Double Unders & + 2 Hang Power Clean & Jerk

Weight 61kg 		7 rounds 113 reps
Workout Scaled
Willem van Lingen 05/10/2022 Stellenbosch Accessory workout 1 Pull-ups:
3 x 30s hang
3 x 5 Kipping Swings

EMOM: For 10 minutes
2 x Strict Pull-ups

Handstand Pushups:
5 x 30s Handstand Hold

EMOM: For 10 minutes
1 x Negative Handstand Pushup
 30m 00s
Performed as RX
Willem van Lingen 05/09/2022 Stellenbosch Workout 36 For Time:
400m Run
40 x Ring Dips
400m Run
2min Ring Hold
400m Run
40 x Kettle Bell Swings
400m Run
2min Superman Hold
400m Run

Rx Weight: 24kg Kettle Bell
 17m 31s
Workout Scaled
Willem van Lingen 05/06/2022 Stellenbosch Workout 35 5 Rounds for Time:
15 x Deadlifts
12 x Hang Power Clean
9 x Push Jerks

Rx Weight: 52.5kg
 10m 38s
Workout Scaled
Willem van Lingen 05/05/2022 Stellenbosch Workout 34 10 Rounds:
Minute 1: 200m run
Minute 2: 6 x Burpee Pull-up

 20m 00s
Workout Scaled
Willem van Lingen 02/05/2022 Stellenbosch Workout 32 For Time:
30 Front Rack Lunges - 42.5kg
10 Strict HSPUs
20 Front Rack Luges - 52.5kg
15 HSPUs
10 Front Rack Lunges - 61kg
7 Wall Climbs

Scaled Weight used (30ks; 40kg; 50kg)
Scaled HSPUs to Box Pike Push-ups 		10m 38s
Workout Scaled
Willem van Lingen 02/05/2022 Stellenbosch Workout 33 Max Strict Pull-ups

 6 reps
Performed as RX
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