HYROX Virtual Championships of Fitness

20 Min. AMRAP*

10 Burpees 

10 Lunges 

10 Squats

*Add 5 reps  each round 

SCORING: TOTAL REPS

English Below - GERMAN VERSION HERE

DESCRIPTION 

VCF Bodyweight Workout #1 is a 20 minute AMRAP where the goal is to complete as many reps as possible within 20 minutes. In the first round you complete 10 Burpees, 10 Alternating Lunges and 10 Squats. With each round you add 5 reps. So in the second round you complete 15 Burpees, 15 Alternating Lunges and 15 Squats. And in the third round you complete 20  Burpees, 20 Alternating Lunges and 20 Squats. Continue this pattern until 20 minutes are up. 1 lunge equals 1 rep.

SCORING

Your score is the total total rep count of all movements combined. 

Example: 

You completed 3 rounds plus 25 Burpees and 10 Lunges.

Then your score is 170

VIDEO PROTOCOL

Prior to the workout the athlete must state his/her name to the camera and which workout he/she is about to perform. Shoot the video from an angle so the athlete can be clearly seen meeting the movement standards.

We recommend to have the workout filmed by a partner. All video submissions must be uncut and unedited in order to accurately display the performance. 

MOVEMENT STANDARDS

Burpees

• 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.

Lunges

• The lunges are alternating in-place lunges. 
• Start in an upright standing position. 
• One leg steps forward and initiates the lunge.
• 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.

Squats

• Start in an upright standing position. 
• At the bottom position of the squat, your hips must descend lower than your knees.
• When standing back up, hips and knees must be fully extended.

FOR TIME

a) 3 Rounds

20 Mountain Climber* / 15 Jump Squats / 10 Burpees 

_50 Jumping Jacks

b) 2 Rounds

20 Mountain Climber* / 15 Jump Squats / 10 Burpees 

_50 Jumping Jacks

c) 1 Round

20 Mountain Climber* / 15 Jump Squats / 10 Burpees

SCORING: TIME

*See video or workout explanation for this specific mountain climber variation

English Below - GERMAN VERSION HERE

DESCRIPTION 

VCF Bodyweight Workout #2 starts with Part a):  3 Rounds of 20 Mountain Climbers, 15 Jump Squats  and 10 Burpees. After completing Part a), perform 50 Jumping Jacks. Then for Part b) it’s: 2 Rounds 20 Mountain Climbers, 15 Jump Squats  and 10 Burpees. After completing Part b) perform 50 Jumping Jacks And for the final Part c) it’s: 1 Round of 20 Mountain Climbers, 15 Jump Squats  and 10 Burpees. For Mountain Climbers, one leg jump equals one rep.

SCORING

Your score is the overall time.

Example: You finished in 6 Minutes and 20 Seconds

Your score is 06:20

VIDEO PROTOCOL

Prior to the workout the athlete must state his/her name to the camera and which workout he/she is about to perform. Shoot the video from an angle so the athlete can be clearly seen meeting the movement standards.

We recommend having the workout filmed by a partner. All video submissions must be uncut and unedited in order to accurately display the performance.

MOVEMENT STANDARDS

Mountain Climbers

• Start in in the top of the push up position
• Jump your left foot next to your left hand
• Switch legs midair and replace your foot with the other foot next to your right hand  
• You entire foot must be on the ground
• One leg jump equals one rep

Jump Squats

• Start in an upright standing position 
• At the bottom position of the squat, your hips must descend lower than your knees
• Knees and hips have to be fully extended for the vertical jump

Burpees

• 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 Jacks

• Start in an upright standing position 
• Jump both your feet out to the sides so that your feet are shoulder-width apart or wider
• As you jump your feet out, raise your arms up to the sides and overhead.
• Your hands touch briefly above your head
• Return to starting position by bringing arms down and feet together before initiating the next rep

FOR TIME

50 Sit Ups, then

1 Round

50 Squats

5 Hand Release Push Ups

40 Squats

10 Hand Release Push Ups

30 Squats

15 Hand Release Push Ups  

20 Squats

20 Hand Release Push Ups

10 Squats

25 Hand Release Push Ups, then

50 Sit Ups

SCORING: TIME

English Below - GERMAN VERSION HERE

DESCRIPTION 

The VCF Bodyweight Workout #3 starts with 50 Sit Ups, followed by 1 Round of Squats and Hand Release Push Ups, followed by another 50 Sit Ups. While the Squats start with 50 reps and then decrease by 10 reps all the way down to 10 Squats; the Hand Release Push Ups start with 5 reps and then increase by 5 reps all the way up to 25 Hand Release Push Ups.

SCORING

Your score is the overall time.

Example: You finished in 20 Minutes and 51 Seconds

Your score is 20:51

VIDEO PROTOCOL

Prior to the workout the athlete must state his/her name to the camera and which workout he/she is about to perform. Shoot the video from an angle so the athlete can be clearly seen meeting the movement standards.

We recommend having the workout filmed by a partner. All video submissions must be uncut and unedited in order to accurately display the performance.

MOVEMENT STANDARDS

Sit Ups

• Start in an upright sitting position
• Your legs are bent and your soles touch
• Each rep starts with your back and hands touching the floor 
• When you sit up reach forward with your arms, upright chest and touch your feet
• In the upper position, your shoulders have to be past the hip bone.  

Squats

• Start in an upright standing position. 
• At the bottom position of the squat, your hips must descend lower than your knees.
• When standing back up, hips and knees must be fully extended.

Hand Release Push Ups

• Start with your arms extended in the top position of the push up
• Lower your chest and thighs to the ground until your chest touches the ground
• Lift your hands off the ground, then push yourself back up while maintaining a straight line from your hip to your shoulder
• At the top position your elbows have to lock out and your arms have to be fully extended

20 Min. AMRAP

a) 1-2-3-4-5-6-7-8-9-10…

Burpees 

b) 2-4-6-8-10-12-14-16-18-20…

Jumping Lunges     

SCORING: TOTAL REPS

English Below - GERMAN VERSION HERE

DESCRIPTION 

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 Burpee and 4 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.

SCORING

Your score is the total total rep count of all movements combined.

Example:

You completed 10 rounds, 55 Burpees and 112 Jumping.

Then your score is 167.

VIDEO PROTOCOL

Prior to the workout the athlete must state his/her name to the camera and which workout he/she is about to perform. Shoot the video from an angle so the athlete can be clearly seen meeting the movement standards.

We recommend having the workout filmed by a partner. All video submissions must be uncut and unedited in order to accurately display the performance.

MOVEMENT STANDARDS

Burpees

• 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 Lunges

• 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

FOR TIME

150 Burpees*

*Every 15 Burpees: Perform 10 Squats and 10 Lunges

SCORING: TIME

English Below - GERMAN VERSION HERE

DESCRIPTION 

VCF Bodyweight Workout #5 is 150 Burpees for time. Every 15 Burpees, the athlete has to perform 10 Squats and 10 Lunges. For the Lunges, one leg jump equals one rep.

SCORING

Your score is the overall time.

Example: You finished in 17 Minutes and 20 Seconds

Your score is 17:20

VIDEO PROTOCOL

Prior to the workout the athlete must state his/her name to the camera and which workout he/she is about to perform. Shoot the video from an angle so the athlete can be clearly seen meeting the movement standards.

We recommend having the workout filmed by a partner. All video submissions must be uncut and unedited in order to accurately display the performance.

MOVEMENT STANDARDS

Burpees

• 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.

Lunges

• The lunges are alternating in-place forward lunges. 
• Start in an upright standing position. 
• One leg steps forward and initiates the lunge.
• 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.

Squats

• Start in an upright standing position. 
• At the bottom position of the squat, your hips must descend lower than your knees.
• When standing back up, hips and knees must be fully extended.

30 Min. AMRAP

400m Run

10m* Burpee Broad Jumps

10m* DB Walking Lunges @2x 10/15kg or 20/35 lbs

10* DB Thruster @2x 10/15kg or 20/35 lbs

*Add 5 meters + 5 reps  each round 

SCORING: TOTAL REPS

English Below - GERMAN VERSION HERE

WHAT YOU’LL NEED

• 400m Run Track or Treadmill
• 2 Dumbbells @ 10/15kg or 20/35 lbs
• Mark two lines 5 meters (16,4 feet) apart

DESCRIPTION 

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 DB Walking Lunges. The Burpee Broad Jumps/DB 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 400m Run, followed by 10m Burpee Broad Jumps, 10m DB Walking Lunges and 10 DB Thruster. Each round you add a distance of 5 meters to Burpee Broad Jumps/DB Walking Lunges and 5 reps to DB Thruster. The second round, you run 400m, followed by 15m Burpee Broad Jumps, 15m DB Walking Lunges and 15 DB Thruster. The third round, you run 400m, followed by 20m Burpee Broad Jumps, 20m DB Walking Lunges and 20 DB Thruster. Continue this pattern until 30 minutes are up.

SCORING

• Running matches the amount of reps per round (1st 400m = 10 reps,  2nd 400m = 15 reps,  3rd 400m =  20 reps and so on).
• Only completed 400m runs can be added to the score. 
• 1 meter of Burpee Broad Jumps equals 1 rep.
• 1 meter of DB 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.

Your score is the total reps/meters count of all movements combined. 

Example: 

You completed 3 rounds plus 400m Run, 25m Burpee Broad Jumps and 10m DB Walking Lunges. 

Then your score is 240 (see below how this score was calculated).

VIDEO PROTOCOL

Prior to the workout, the athlete must state his/her name to the camera and which workout he/she is about to perform. In addition, the athlete must film the equipment used in a way that clearly displays the used weights and the 5m distance between the lines. After that, the camera has to be placed at an angle where the 5m lane as well as the entire 400m running track is visible. If the 400m run is performed on a treadmill, the display has to be filmed at every run. We recommend to have the workout filmed by a partner. All video submissions must be uncut and unedited in order to accurately display the performance. 

MOVEMENT STANDARDS

Running

• The 400m run can be performed on a 400m 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.

DB Walking Lunges

• Start behind the first line 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.
• Before switching legs, your knees and hips must be extended.
• You can either stop with each lunge or walk through.
• The 5 meters are completed once you lunged across the second line.

Burpee Broad Jumps

• Place hands close to your feet behind the first line. 
• In the bottom position your chest has to touch the ground.
• Jump and land with both feet at the same time.
• The 5 meters are completed once you jumped across the second line.

DB Thruster

• Start standing in an upright position and hold one dumbbell in each hand.
• Squat down with dumbbells in 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.
• In the top position, your hips, knees and arms must be fully extended.

FOR TIME

a) 3 Rounds

20 DB Lunges / 15 Wall Balls / 10 DB Burpee Deadlifts 

_50 Cal Row

b) 2 Rounds

20 DB Lunges / 15 Wall Balls / 10 DB Burpee Deadlifts 

_50 Cal Row

c) 1 Round

20 DB Lunges / 15 Wall Balls / 10 DB Burpee Deadlifts 

SCORING: TIME

DB = Dumbbells

Men use 2x 15kg/35lb DBs and 9kg/20lbs Wall Balls

Women use 2x 10kg20lb DBs and 6kg/14lbs Wall Balls

English Below - GERMAN VERSION HERE

WHAT YOU’LL NEED

• 1 Rower
• 2 Dumbbells @10/15kg or 20/35 lbs
• 1 Wall Ball @6/9kg or 14/20 lbs
• Wall Ball Target HYROX WOMEN 2,70 m or 9 feet
• Wall Ball Target HYROX MEN 3 m or 10 feet

DESCRIPTION 

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

SCORING

Your score is the overall time.

Example: You finished in 6 Minutes and 20 Seconds

Your score is 06:20

VIDEO PROTOCOL

Prior to the workout, the athlete must state his/her name to the camera and which workout he/she is about to perform. In addition, the athlete must film the equipment used in a way that clearly displays the used weights as well as the height of the wall ball target. If you use a Concept2 Rower, we recommend the screen sync function via WODProof. In any other case  the display has to be filmed at every row. We recommend to have the workout filmed by a partner. All video submissions must be uncut and unedited in order to accurately display the performance. 

MOVEMENT STANDARDS

DB Lunges

• The DB 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.

DB 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

• 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

Rowing

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

FOR TIME

Run 800m, then

1 Round

25 DB Thrusters

5 Hand Release Push Ups

20 DB Thrusters

10 Hand Release Push Ups

15 DB Thrusters

15 Hand Release Push Ups

10 DB Thrusters

20 Hand Release Push Ups

5 DB Thrusters

25 Hand Release Push Ups, then

Run 800m

SCORING : TIME

DB = Dumbbells   

Men use 2x 15kg or 35lb   

Women use 2x 10kg or 20lb

English Below - GERMAN VERSION HERE

WHAT YOU’LL NEED

• 400m Run Track or Treadmill
• 2 Dumbbells @ 10/15kg or 20/35 lbs

DESCRIPTION 

The VCF Equipment Workout #3 starts with an 800m run, followed by 1 Round of DB Thrusters and Hand Release Push Ups, followed by another 800m run. While the DB Thrusters start with 25 reps and then decrease by 5 reps all the way down to 5 DB Thrusters;  the Hand Release Push Ups start with 5 reps and then increase by 5 reps all the way up to 25 Hand Release Push Ups.

SCORING

Your score is the overall time.

Example: You finished in 20 Minutes and 51 Seconds

Your score is 20:51

VIDEO PROTOCOL

Prior to the workout, the athlete must state his/her name to the camera and which workout he/she is about to perform. In addition, the athlete must film the equipment used in a way that clearly displays the used weights. After that, the camera has to be placed at an angle where the entire 400m running track is visible. If the 800m run is performed on a treadmill, the display has to be filmed at the end of every run. We recommend to have the workout filmed by a partner. All video submissions must be uncut and unedited in order to accurately display the performance. 

MOVEMENT STANDARDS

Running

• The 800m run can be performed on a 400m 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.

DB Thruster

• Start standing in an upright position and hold one dumbbell in each hand.
• Squat down with dumbbells in 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.
• In the top position, your hips, knees and arms must be fully extended.

Hand Release Push Ups

• Start with your arms extended in the top position of the push up
• Lower your chest and thighs to the ground until your chest touches the ground
• Lift your hands off the ground, then push yourself back up while maintaining a straight line from your hip to your shoulder
• At the top position your elbows have to lock out and your arms have to be fully extended

FOR TIME

5K Row* 

*Every 90 Seconds: Perform 5 Burpees Over Rower

SCORING: TIME

Burpees must be rower facing    

English Below - GERMAN VERSION HERE

WHAT YOU’LL NEED

• Rower

DESCRIPTION 

VCF Equipment Workout #4 is a 5000m 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.

SCORING

Your score is the overall time.

Example: You finished in 20 Minutes and 51 Seconds

Your score is 20:51

VIDEO PROTOCOL

Prior to the workout, the athlete must state his/her name to the camera and which workout he/she is about to perform. In addition, the athlete must film the equipment used. If you use a Concept2 Rower, we recommend the screen sync function via WODProof. In any other case  the display has to be filmed at the beginning and end of the row. We recommend to have the workout filmed by a partner. All video submissions must be uncut and unedited in order to accurately display the performance.

MOVEMENT STANDARDS

Rower facing burpees over rower

• 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.

FOR TIME

_Run 800m with Medball, then

a) 2 Rounds 

20 Medball Ground to Overhead 

20 DB Lunges

_Run 400m with Medball, then

b) 2 Rounds 

20 Devils Press

20 DB Thruster

_Run 800m with Medball

SCORING: TIME

DB = Dumbbells

Men use 2x 15kg/35lb DBs and 9kg/20lbs MedBalls

Women use 2x 10kg20lb DBs and 6kg/14lbs MedBalls

English Below - GERMAN VERSION HERE

WHAT YOU’LL NEED

• 400m Run Track or Treadmill
• 1 Wall Ball @6/9kg oder 14/20 lbs
• 2 Dumbbells @ 10/15kg or 20/35 lbs

DESCRIPTION 

VCF Equipment Workout #5 starts with an 800m Medball run, followed by Part a):  2 Rounds of 20 Medball Ground to Overhead and 20 DB Lunges. After completing Part a), run 400m with Medball. Then for Part b) it’s: 2 Rounds of 20 Devils Press Lunges and 20 DB Thruster. After completing Part b), finish off with another 800m with Medball run. The DB Lunges are in-place alternating forward lunges, and each leg equals one rep.

SCORING

Your score is the overall time.

Example: You finished in 17 Minutes and 20 Seconds

Your score is 17:20

VIDEO PROTOCOL

Prior to the workout, the athlete must state his/her name to the camera and which workout he/she is about to perform. In addition, the athlete must film the equipment used in a way that clearly displays the used weights. After that, the camera has to be placed at an angle where the entire 400m running track is visible. If the run with Medball is performed on a treadmill, the athlete has to be visible carrying the Medball. The display has to be filmed at the end of every run. We recommend to have the workout filmed by a partner. All video submissions must be uncut and unedited in order to accurately display the performance. 

MOVEMENT STANDARDS

Running with Medball

• Running with Medball can be performed on a 400m 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 Medball at all times during the run. It can be carried in any way. 

Medball Ground to Overhead

• Start in an upright standing position, Medball on the floor 
• Grab Medball with both hands and bring it overhead
• Finish with knees, hips, and arms fully extended 

DB Lunges

• The DB 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.

Devils 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 

DB Thruster

• Start standing in an upright position and hold one dumbbell in each hand.
• Squat down with dumbbells in 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