Willem van Lingen

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

October 7, 2020

Performed at: Stellenbosch
Workout Name: Workout 5
Description: 4 Rounds: 4min per round

- Min 1: 200m Run
- Min 2: 12 x Ring dips (Scaled -Box dips)
- Min 3: 20 x Kettlebell swings to overhead - 16 Kg
- Min 4: Rest

Project Run: For time
- 400m (Rest 1min)
- 800m (Rest 2min
- 400m (Rest 1min)
- 200m (Rest 1min)
- 200m
Results: 27m 56s
Performed as RX

11 similar workouts

Date Name WorkoutDescription Results
07/15/2022 Workout 59 3 Rounds of 5min AMRAP:

15 x DU's
10 x DB Front Rack Lunges (17.5kg)
5 x Candle Sticks
*Rest 1min between "AMRAP Rounds"		 8 rounds 0 reps
Performed as RX
07/13/2022 Workout 58 Strength Day:

Squat Cleans:
5 - 4 - 3 - 2 - 1 		85kg kgs
Performed as RX
07/12/2022 Workout 57 3 Rounds For Time:

15 x Deadlifts (80kg)
30s Deadlift Hold
20 x DB Push Ups
60s DB Plank Hold		 10m 00s
Performed as RX
07/08/2022 Workout 56 15min AMRAP:

200m DB Farmers Carry
21 x Anchored Sit Ups
15 x DB Front Squats
9 x HSPU

17.5kg Prescribed Weight		 3 rounds 0 reps
Workout Scaled
07/06/2022 Workout 55 3 Rounds for Time:

16 x Back Rack Reverse Lunges (30kg)
16 x Sumo Deadlift High Pulls (30kg)
16 Push Press (30kg)		 10m 00s
Performed as RX
06/17/2022 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
06/15/2022 Workout 53 Strength Day:

5 Rep Max Power Snatch

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

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

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

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


 15m 00s
Workout Scaled
06/09/2022 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
10/07/2020 Workout 5 4 Rounds: 4min per round

- Min 1: 200m Run
- Min 2: 12 x Ring dips (Scaled -Box dips)
- Min 3: 20 x Kettlebell swings to overhead - 16 Kg
- Min 4: Rest

Project Run: For time
- 400m (Rest 1min)
- 800m (Rest 2min
- 400m (Rest 1min)
- 200m (Rest 1min)
- 200m
 27m 56s
Performed as RX