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“VCF Bodyweight Qualifier 20.3”

2020 Hyrox Virtual Championships of Fitness Bodyweight Qualifier WOD #3

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  • For Time
  • Buy-In: 50 Sit-Ups
  • Directly into:
  • 50-40-30-20-10 Air Squats
  • 5-10-15-20-25 Hand Release Push-Ups
  • Cash-Out: 50 Sit-Ups

The VCF Bodyweight Workout #3 starts with 50 Sit-Ups, followed by 1 Round of Air Squats and Hand Release Push-Ups, followed by another 50 Sit-Ups. While the Air Squats start with 50 reps and then decrease by 10 reps all the way down to 10 Air Squats;  the Hand Release Push-Ups start with 5 reps and then increase by 5 reps all the way up to 25 Hand Release Push-Ups.

Score is the time on the clock when the cash-out of 50 Sit-Ups is completed.

Movement Standards

Sit-Up: Start in an upright sitting position. Your legs are bent and your soles touch. Each rep starts with your back and hands touching the floor. When you Sit-Up reach forward with your arms, upright chest and touch your feet. In the upper position, your shoulders have to be past the hip bone.

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.

Hand Release Push-Up: Start with your arms extended in the top position of the Push-Up. Lower your chest and thighs to the ground until your chest touches the ground. Lift your hands off the ground, then push yourself back up while maintaining a straight line from your hip to your shoulder. At the top position, your elbows have to lock out and your arms have to be fully extended.

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Background: "VCF Bodyweight Qualifier 20.3" was the 3rd of 5 total WODs of the 2020 Hyrox Virtual Championships of Fitness Equipment Online Qualifier competition.
Source: hyrox.com
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