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“VCF Equipment Qualifier 20.4”

2020 Hyrox Virtual Championships of Fitness Equipment Qualifier WOD #4

113 11
  • For Time
  • 5,000 meter Row
  • Every 90 seconds, perform:
  • 5 Burpees over Rower

VCF Equipment Workout #4 is a 5,000 meter Row. Every 90 seconds, the athlete has to perform 5 Burpees. The Burpees have to be “Rower Facing Burpees”, meaning they have to be performed with head / face towards the rower. The workout starts with 5 Rower Facing Burpees over the rower.

Score is the time on the clock when the 5,000 meter Row is completed.

Movement Standard

Rower Facing Burpee: Start in an upright standing position facing the Rower. Place hands close to your feet. At the bottom position, your chest has to touch the ground. At the bottom position, your body has to be perpendicular to (head towards) to Rower. Then jump over the Rower,  jump, and land with both feet at the same time.

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Background: "VCF Equipment 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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