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“VCF Bodyweight Qualifier 20.4”

2020 Hyrox Virtual Championships of Fitness Bodyweight Qualifier WOD #4

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  • AMRAP in 20 minutes
  • 1 Burpee
  • 2 Burpees
  • 2 Burpees
  • 4 Jumping Lunges
  • Continue with this pattern, adding 1 Burpee and 2 Jumping Lunges after every round.

VCF Bodyweight Workout #4 is a 20-minute AMRAP where the goal is to complete as many reps as possible within 20 minutes. Each round is a combination of the exercises from part a) and b): Round 1 starts with 1 Burpee and 2 Jumping Lunges, Round 2 follows with 2 Burpees and 4 Jumping Lunges, Round 3 then with 3 Burpees and 2 Jumping Lunges and so on.  Add 1 Burpee and 2 Jumping Lunges per round and continue this pattern until 20 minutes are over. For the Jumping Lunges, one leg jump equals one 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.

Jumping Lunge: Start in an upright standing position. One leg steps forward and initiates the Lunge. Lower yourself until your back knee touches the floor. Jump up and switch legs in midair so that you land in a Lunge with your other leg in front.

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Background: "VCF Bodyweight Qualifier 20.4" was the 4th of 5 total WODs of the 2020 Hyrox Virtual Championships of Fitness Equipment Online Qualifier competition.
Source: hyrox.com
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