“VCF Equipment Qualifier 20.5”
2020 Hyrox Virtual Championships of Fitness Equipment Qualifier WOD #5
- For Time
- 800 meter Medicine Ball Run (20/14 lb)
- Directly into, 2 Rounds of:
- 20 Medicine Ball Ground-to-Overheads (20/14 lb)
- 20 Dumbbell Lunges (2x35/20 lb)
- 400 meter Medicine Ball Run (20/14 lb)
- Directly into, 2 Rounds of:
- 20 Devil Presses (2x35/20 lb)
- 20 Dumbbell Thrusters (2x35/20 lb)
- 800 meter Medicine Ball Run
VCF Equipment Workout #5 starts with an 800 meter Medicine Ball Run, followed by Part a): 2 Rounds of 20 Medicine Ball Ground-to-Overheads and 20 Dumbbell Lunges. After completing Part a), run 400 meter with Medicine Ball. Then for Part b): 2 Rounds of 20 Devil Presses and 20 Dumbbell Thrusters. After completing Part b), finish off with another 800 meter with Medicine Ball Run. The Dumbbell Lunges are in-place alternating forward lunges, and each leg equals one rep.
Score is the time on the clock when last 800 meter Medicine Ball Run is completed.
Medicine Ball Run: Running with Medicine Ball can be performed on a 400 meter Running Track or any kind of Treadmill/curved runner. If a treadmill is used, it has to be reset to zero and started from a full stop every time you start your run. The Athlete must carry the Medicine ball at all times during the run. It can be carried in any way.
Medicine Ball Ground-to-Overhead: Start in an upright standing position, Medicine Ball on the floor. Grab Medicine Ball with both hands and bring it overhead. Finish with knees, hips, and arms fully extended.
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.
Devil Press: Start in an upright standing position, Dumbbells on the floor. Place both 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 Snatch or swing both Dumbbells from the floor simultaneously overhead. Finish with knees, hips, and arms fully extended.
Dumbbell Thruster: Start standing in an upright position and hold one Dumbbell in each hand. Squat down with Dumbbells in the front rack position. At the bottom position of the squat, your hips must descend lower than your knees. Stand up bringing the Dumbbells to a full lockout overhead. Finish with knees, hips, and arms fully extended.
About the wod
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