“VCF Equipment Qualifier 20.1”
2020 Hyrox Virtual Championships of Fitness Equipment Qualifier WOD #1
- AMRAP in 30 minutes
- 400 meter Run
- 10 meter Burpee Broad Jumps*
- 10 meter Dumbbell Walking Lunges (2x35/20 lb)*
- 10 Dumbbell Thrusters (2x35/20 lb)*
- *Add 5 meters and 5 Thrusters after every round.
VCF Equipment Workout #1 is a 30-minute AMRAP where the goal is to complete as many reps/meters as possible within 30 minutes. Prior to the workout, mark two lines that are 5 meters (16.4 feet) apart to measure the distance of the Burpee Broad Jumps and Dumbbell Walking Lunges.
The Burpee Broad Jumps/Dumbbell Walking Lunges start with hands and feet behind the first line and end with a jump or lunge across the second line. The first round starts with a 400 meter Run, followed by 10 meter Burpee Broad Jumps, 10 meter Dumbbell Walking Lunges and 10 Dumbbell Thruster.
Each round you add a distance of 5 meters to Burpee Broad Jumps/Dumbbell Walking Lunges and 5 reps to Dumbbell Thrusters. In the second round, you run 400m, followed by 15 meter Burpee Broad Jumps, 15 meter Dumbbell Walking Lunges and 15 Dumbbell Thruster. In the third round, you run 400m, followed by 20 meter Burpee Broad Jumps, 20m Dumbbell Walking Lunges, and 20 Dumbbell Thrusters. Continue this pattern until 30 minutes are up.
Score is the total number of repetitions completed before the 30-minute clock stops. Running matches the number of reps per round (1st 400 meter = 10 reps, 2nd 400 meter = 15 reps, 3rd 400 meter = 20 reps, and so on). Only completed 400 meter Runs can be added to the score. 1 meter of Burpee Broad Jumps equals 1 rep. 1 meter of Dumbbell Walking Lunges equals 1 rep. If the time is up during Burpee Broad Jumps or Walking Lunges the last completed 5 meters are your score.