Willem van Lingen

Hometown:
Stellenbosch
Gym:
Unaffiliated
Gender:
Male
Age:
33
Height:
1.81m
Weight:
85 kgs

October 5, 2020

Performed at: Stellenbosch
Workout Name: Workout 4
Description: 3 Rounds: 24 - 12 - 06

- Deadlift
- Hang Power Clean
- Row - number of reps per round = Calories
Results: 12m 07s
Performed as RX

11 similar workouts

Date Name WorkoutDescription Results
06/07/2022 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
06/03/2022 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
06/01/2022 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
05/31/2022 Workout 46 Workout:

20min EMOM:

3 x Power Cleans
* Add 5-10kg every 5 minutes		 50kg ; 55kg ; 60kg; 70kg kgs
Performed as RX
05/26/2022 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
05/25/2022 Workout 44 12min AMRAP:

1 x Strict Pull-up
1 x Strict HSPU
* Add 1 rep each round		 9 rounds 7 reps
Workout Scaled
05/24/2022 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
05/21/2022 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
05/20/2022 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
05/18/2022 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
10/05/2020 Workout 4 3 Rounds: 24 - 12 - 06

- Deadlift
- Hang Power Clean
- Row - number of reps per round = Calories 		12m 07s
Performed as RX