Begin the workout with a 500-meter row as a buy-in to elevate your heart rate and warm up the muscles effectively. Follow this with 14 deadlifts, using a barbell and ensuring proper form to protect your back while engaging your hamstrings and glutes.

Next, perform 11 power cleans, lifting the barbell from the ground to the front rack position with a fluid motion. Transition into 19 push jerks, using your legs to assist in driving the bar overhead and attaining full lockout.

Complete 87 double-unders, focusing on timing and rhythm to maintain speed. Finally, wrap up with a 1,600-meter run as a buy-out, pacing yourself to finish strong while managing your breathing and maintaining good running form.

Scale the rowing distance to 250m for beginners, and reduce the number of rounds to 3 if needed. For the deadlifts, use a lighter weight, aiming for 40–60% of your one-rep max, or substitute with kettlebell swings. Power cleans can be modified to muscle cleans or performed with a lighter barbell, ensuring proper form is maintained.

For push jerks, lower the weight to allow for 8–10 unbroken reps, or perform push presses instead. If double-unders are challenging, substitute with single-unders, aiming for 174 reps total. Lastly, decrease the run distance to 800m or opt for a brisk walk if running is too intense.

To score the benchmark workout "Willem VW," begin by calculating the total number of completed rounds. Each round consists of the specified movements: a 500m row, 14 deadlifts, 11 power cleans, 19 push jerks, 87 double-unders, and a 1600m run.

Your score is the number of full rounds completed, plus any additional repetitions performed after the last complete round.

For instance, if you complete 3 full rounds and complete 7 push jerks in your final round, your score would be 3 full rounds plus 7 additional reps, resulting in a total score of 3 + 7 = 10 repetitions.

This scoring system rewards both endurance and speed, as you aim to finish the workout as quickly as possible while maximizing the number of completed rounds.

Begin with an easy pace on the 500m row to conserve energy for the upcoming rounds. Focus on efficient technique during the deadlifts to avoid fatigue. For power cleans, maintain a steady rhythm to manage your energy throughout the workout.

When approaching the push jerks, use your legs effectively to transfer the weight overhead, minimizing shoulder strain. For the double-unders, find a smooth cadence to maintain momentum without excessive fatigue.

During the 1,600m run, start off controlled and steady; it’s crucial to finish strong. Remember to hydrate adequately before and after the workout to support recovery. Prioritize form over speed to ensure you can complete all rounds successfully.

For the workout titled "Willem VW," which is a For Time workout, a good score is determined by the total time taken to complete all rounds. A time under 15 minutes indicates strong performance for intermediate athletes.

Advanced athletes should aim for completion within 12-14 minutes, demonstrating excellent efficiency and endurance.

Elite athletes will strive for a time of 11 minutes or less, showcasing superior fitness and exceptional pacing throughout the workout.

A score exceeding 10 minutes suggests a need for improvement in stamina and pacing strategies.

The benchmark workout Willem VW is structured to test overall conditioning, muscular endurance, and mental toughness through its diverse modalities. It begins with a 500m row to elevate heart rate and engage the core before transitioning into weightlifting movements that prioritize strength and technique.

The combination of deadlifts, power cleans, and push jerks demands not only physical strength but also coordination and speed. With 87 double-unders, the workout challenges cardiovascular efficiency and timing, while the concluding 1,600m run serves to compound fatigue and solidify aerobic capacity.

This workout is designed to push athletes beyond their comfort zones, emphasizing the importance of pacing and strategic breathing throughout each round.

The world record for the workout titled Willem VW, which is performed for time, remains unofficial but widely discussed within the CrossFit community. This challenging workout, consisting of a 500m row buy-in, followed by 4 rounds of various movements including deadlifts, power cleans, push jerks, double-unders, and a 1,600m run buy-out, pushes athletes to their limits.

Top scores reported indicate that elite male athletes have completed the workout in approximately 9 to 11 minutes, while elite females have achieved times around 10 to 12 minutes. These impressive times require not only strength and technique but also exceptional conditioning and pacing strategies.

The nature of this workout, with its diverse elements, demands both physical and mental resilience, making it a true test of athleticism.

The workout "Willem VW" is honoring Willem van Wyk, a dedicated member of the fitness community and an inspiring athlete. His passion for fitness and commitment to helping others achieve their goals left a lasting impact on everyone around him.

This workout was created to celebrate his spirit, hard work, and the camaraderie he fostered. By incorporating various challenging movements, it embodies the same tenacity and strength that Willem demonstrated in his training and in life.