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“VCF Equipment Qualifier 20.2”

2020 Hyrox Virtual Championships of Fitness Equipment Qualifier WOD #2

880 31
  • For Time
  • 3 Rounds of:
  • 20 Dumbbell Lunges (35/20 lb)
  • 15 Wall Ball Shots (20/14 lb, 10/9 ft)
  • 10 Dumbbell Burpee Deadlifts (35/20 lb)
  • Then, perform:
  • 50 calorie Row
  • Directly into, 2 Rounds of:
  • 20 Dumbbell Lunges (35/20 lb)
  • 15 Wall Ball Shots (20/14 lb, 10/9 ft)
  • 10 Dumbbell Burpee Deadlifts (35/20 lb)
  • Then, perform:
  • 50 calorie Row
  • Finally, complete:
  • 20 Dumbbell Lunges (35/20 lb)
  • 15 Wall Ball Shots (20/14 lb, 10/9 ft)
  • 10 Dumbbell Burpee Deadlifts (35/20 lb)

VCF Equipment Workout #2 starts of with Part a):  3 Rounds of 20 Dumbbell Lunges, 15 Wall Ball Shots, and 10 Dumbbell Burpee Deadlifts. After completing Part a), perform 50 calories on the Rower. Then for Part b) it’s: 2 Rounds of 20 Dumbbell Lunges, 15 Wall Ball Shots, and 10 Dumbell Burpee Deadlifts. After completing Part b), perform 50 calories on the Rower. For the final Part c) it’s: 1 Round of 20 Dumbbell Lunges, 15 Wall Ball Shots, and 10 Dumbbell Burpee Deadlifts. The Dumbbell Lunges are in-place alternating forward Lunges, and each leg equals one rep.

Score is the time on the clock to complete the workout.

Movement Standards

Dumbbell Lunge: The Dumbbell Lunges are alternating in-place forward Lunges. Start in an upright standing position and hold one dumbbell in each hand. One leg steps forward. 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. Each leg/lunge equals one rep.

Dumbbell Burpee Deadlift: Start in an upright standing position, Dumbbells on the floor. Place hands on the Dumbbells and jump your feet back into a Plank position. At the bottom position, your chest has to touch the ground. Jump your feet back to your hands and stand up with one dumbbell in each hand. Knees and hips have to be fully extended when standing up.

Wall Ball Shot: Start with picking up the Ball from the ground. Stand in an upright position with hips and knees extended before initiating the movement. Squat down while holding the Ball in front of you. At the bottom position of the squat, your hips must descend lower than your knees. Stand up and throw the Ball at the designated target.

Row: The rower has to be set to zero every time before you start to row. We recommend a Concept2 Rower.


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Background: “VCF Equipment Qualifier 20.2” was the 2nd of 5 total WODs of the 2020 Hyrox Virtual Championships of Fitness Equipment Online Qualifier competition.

Source: hyrox.com
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