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Athlete Date Sort Location Workout Name Description Results
Willem van Lingen 12/07/2020 Stellenbosch Workout 31 Strength:

1 Rep Max - Clean & Jerk - 75kg

Speed:

500m Row - 1min:35s		 75 kgs
Performed as RX
Willem van Lingen 12/04/2020 Stellenbosch Workout 30 100 x KB Swings (American) - 20kg
50 x KB Taps
25 x Pistol KB Squats - 7.5kg
500m row
400m run		 13m 20s
Performed as RX
Willem van Lingen 12/02/2020 Stellenbosch Workout 29 Jerk Snatcher:

For Time:
30 x Clean & Jerks (42.5kg)
30 x Snatches (42.5kg)		 6m 20s
Workout Scaled
Willem van Lingen 11/30/2020 Stellenbosch Workout 28 30min AMRAP:

5 x Deadlift (70kg)
13 x pushups
9 x box jumps		 15 rounds 14 reps
Performed as RX
Willem van Lingen 11/27/2020 Stellenbosch Workout 27 Squat Clean and Jerk:
3 - 3 - 3 - 3 - 3
Max Load (70kg)

Then Half max weight, AFAP (4min 19sec)
15 x Squat Clean
15 x Push Jerk
15 x Power Clean
15 x Clean and Jerk
Weight used: (30kg)		 Max Weight: 70Kg kgs
kgs
Performed as RX
Willem van Lingen 11/25/2020 Stellenbosch Workout 26 AMRAP: 9min Cap:

10 x Double Unders/ 20 Single Unders
5 x KB Lunges
5 x V-Ups

*Add 10 DU's; 5 Lunges; 5 V-Ups each Round

Project Midline & Pull-ups:
3 Rounds: 43-30-18 Reps
- Medicine Ball Russian Twists
- 30 Sec Plank

3 Rounds: 21-15-9
- Chest to bar Pull-ups
- 30 Sec Bar hanging
 5 rounds 16 reps
Performed as RX
Willem van Lingen 11/23/2020 Stellenbosch Workout 25 AMRAP:
12min
21 Air Squats
15 Sumo Deadlift High Pull (35kg)
9 Alt Barbell Wipers		 5 rounds 36 reps
Performed as RX
Willem van Lingen 11/21/2020 Stellenbosch Workout 24 5 Rounds of 3 minutes per workouts:

Min 1: 5 Back Squats (55Kgs)
Min 2: Row 250m
Min 3: 15 DB Slams (12.5Kgs)		 15m 00s
Performed as RX
Willem van Lingen 11/20/2020 Stellenbosch Workout 23 For Time: 21-15-9 reps

Lateral Barbell Burpee
Hang Power Clean & Jerk - 40kg		 9m 23s
Performed as RX
Willem van Lingen 11/18/2020 Stellenbosch Workout 22 7 Rounds:
Deadlifts: 1 x rep max weight		 125 kgs
Performed as RX
Willem van Lingen 11/13/2020 Stellenbosch Workout 21 For Time: 4 Rounds:

Round 1:
150 x Single Unders
10 x Thruster (35Kgs)
10 x Jumping Lunges

Round 2:
125 x Single Unders
15 x Thruster (35Kgs)
15 x Jumping Lunges

Round 3:
100 x Single Unders
20 x Thruster (35Kgs)
20 x Jumping Lunges

Round 4:
50 x Single Unders
25 x Thruster (35Kgs)
25 x Jumping Lunges		 15m 12s
Performed as RX
Willem van Lingen 11/11/2020 Stellenbosch Workout 20 5 Rounds For Time:

200m Medicine Ball (MB) Bear Hug (BH) Carry (20lbs)
10 x MB BH Squats (20lbs)
10 x MB Power Clean (20lbs)

 13m 46s
Performed as RX
Willem van Lingen 11/10/2020 None Workout 19 Power Snatch: 5 sets:
5 x reps per set (35kg)

 5 rounds 0 reps
Performed as RX
Willem van Lingen 11/06/2020 Stellenbosch Workout 18 Part A:
5 minutes max Calories - Row
- Into -

Part B: 10min AMRAP:
-10 x Box jumps
-10 x Overhead Squats (30Kg)

Project Core & Pull-ups:
2 Rounds:
10 x DB High Pull
10 x Jumping Pull-ups
30s Hang
10s Hold over bar

3 Rounds:
20 x Heel Taps
20s Hollow rock
10s Superman

Results:
85 Calories
6 Rounds		 6 rounds 0 reps
Performed as RX
Willem van Lingen 11/04/2020 None Workout 17 Project Core and Pull-ups:
Max Pull-ups - (Scaled to Ring Rows - 18 Reps)
Max Sit-ups - (80 Reps)

For time: (18min time cap)

2min side plank (Left)
150 wall-balls (20lbs/9kg)
2min side plank (right)

 19m 38s
Performed as RX
Willem van Lingen 11/02/2020 Stellenbosch Workout 16 For Time: Complete in any order

30 x Strict Pull-Ups
100 x Push-Ups
100 x Double Unders
800m Run		 16m 19s
Workout Scaled
Willem van Lingen 10/30/2020 None Workout 15 5 Rounds (35min time cap):

6x Clean and Jerk (55kg)
9x Strict Pull Ups
400m run		 24m 42s
Workout Scaled
Willem van Lingen 10/28/2020 Stellenbosch Workout 14 For Time:

Reps: 21 - 15 - 9

- Deficit Handstand Push-ups
- Alternating DB Snatch - 15Kg DB

Project Run:

15 minuntes (Max distance)
Result = 2.9 km 		6m 09s
Workout Scaled
Willem van Lingen 10/26/2020 Stellenbosch Workout 13 Strength: 4 x Sets of:

5x Bench Press: 60kg
5x Deadlift: 90kg



 4 rounds 0 reps
Performed as RX
Willem van Lingen 10/23/2020 Stellenbosch Workout 12 16 Minutes AMRAP:

Round:
20 x Double unders
15 x Pushups
10 x Inverted Ring Rows

Project Run:
5 Sets:
60 Seconds Sprint - 300m
60 Seconds Rest		 6 rounds 45 reps
Workout Scaled
Willem van Lingen 10/21/2020 Stellenbosch Workout 11 In 4 Minutes:

16 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

In 3 Minutes:

12 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

In 2 Minutes:

9 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

Total Reps:
37 x Jumping Chest to bar Pullups
50 x Sumo Deadlift High Pulls

 87 reps
Workout Scaled
Willem van Lingen 10/19/2020 Stellenbosch Workout 10 - Lumberjack 20 20 Deadlifts (125/85Kg)
Run 400m
20 KB swings (32/24Kg)
Run 400m
20 Overhead Squats (52.5/35Kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (20/12.5Kg each)
Run 400m		 30m 59s
Workout Scaled
Willem van Lingen 10/16/2020 Stellenbosch Workout 9 For Time: 5 Rounds

5 Front Squats - 50Kg
30 Seconds Front Squat hold
10 DB Hang Split Clean - 12.5Kg		 8m 08s
Performed as RX
Willem van Lingen 10/14/2020 Stellenbosch Workout 8 6 Rounds: 5-3-3-1-1-1
- Power Snatch
2 min per round, working up to 1 rep max weight - Start weight = 30kg; ended at 60kg

For time: 15-12-9
- Power Snatch - 35kg
- Burpees

 6m 23s
Performed as RX
Willem van Lingen 10/12/2020 Stellenbosch Workout 7 4 Rounds: 3min cap per round

- 12 Over-Unders - Used pvc pipe on 60cm Box
- 12 Back Rack Lunges - 35Kg Barbell

Project Run:

15min - max distance (2.6km) 		26m 09s
Performed as RX
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