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“VCF Bodyweight Qualifier 20.1”

2020 Hyrox Virtual Championships of Fitness Bodyweight Qualifier WOD #1

308 50
  • AMRAP in 20 minutes
  • 10 Burpees
  • 10 Lunges
  • 10 Air Squats
  • Continue with this pattern, adding 5 reps to each movement after every round.

On a 20-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. In the first round, athlete must complete 10 Burpees, 10 Lunges, and 10 Air Squats. Continue with this pattern, adding 5 reps to each movement after every round. 1 lunge equals 1 rep.

Score is the total number of repetitions completed before the 20-minute clock stops.

Movement Standards

Burpee: Start in an upright standing position. Place hands close to your feet. In the bottom position, your chest has to touch the ground. As you jump back up, your hands have to touch above your head. Knees and hips have to be fully extended for the vertical jump.

Lunge: The Lunges are alternating in-place Lunges. Start in an upright standing position. One leg steps forward and initiates the Lunge. Lower yourself until your back knee touches the floor. Return with your forward leg to the start position and switch legs. Your knees and hips must be extended before switching legs, feet directly under your hips/shoulders.

Air Squat: Start in an upright standing position. At the bottom position of the Squat, your hips must descend lower than your knees. When standing back up, hips and knees must be fully extended.

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Background: "VCF Bodyweight Qualifier 20.1" was the 1st of 5 total WODs of the 2020 Hyrox Virtual Championships of Fitness Equipment Online Qualifier competition.
Source: hyrox.com
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