HYROX Virtual Championships of Fitness

FOR TIME
3200 Meter Run 

SCORING: TIME

GERMAN VERSION HERE
SPANISH VERSION HERE

WHAT YOU’LL NEED

• Any kind of Running APP or 400m Running Track. Running track must be a standardized track or field running track or any kind of Air Runner (non motorized Treadmill). Conventional Treadmills are not allowed.
  

DESCRIPTION 

The workout consists of 3200m (2 Mile) running for time.

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 to the camera which workout he/she is about to perform and show a proof of date and time of the day (e.g. via smartphone). We recommend using the latest version of the WODProof App to record the workout, as the bottom of the screen will automatically display the date and time of day. 

• Running with an App
  The video must record the entire run. The camera can either be stationary, placed at the start and finishing point for the athlete or can be taken on the run with them. After finishing the run, the athlete must once again show a proof of date and time of day. The actual run time does not have to be announced as it will be featured in the screenshot of the app. 

• Running with a Smartwatch
  Before the run, the Smartwatch display must be shown and display 0 meters. The video must record  the entire run. The camera can either be stationary, placed at the start and finishing point for the athlete or can be taken on the run with them. Once the distance is completed, the run time and distance has to be shown via the smartwatch display, and the athlete must once again show a proof of date and time of day. 

• Running on a Track
  The Video must record the entire run. Select the camera position so that the track is covered at least by 2/3 or designate someone to record the video.

• Running on an Air-Runner
  Before the run, the display must be shown and display 0 meters. The video must record the entire run. Select the camera position so that the Air Runner is covered at least by 1/3 including the athlete or designate someone to record the video. Once the distance is completed, the display must show the required distance.

We recommend YouTube, WODProof, WeTime or similar apps/services that provide links for filming your workouts.

UPLOAD SCORE
Upon score submission, there will be a field where the athlete can upload the link to the video. If the run was measured with an app, the screenshot/picture of the distance must be uploaded as well.

12 MINUTES OF
20x 5m Prone to Sprint
50 Squats
50m Burpee Broad Jumps
50 Sit Ups
50m Walking Lunges, then for the remaining time
Max 5m Prone to Sprint

SCORING: TOTAL AMOUNT OF REPS/METERS OF ALL MOVEMENTS COMBINED 
TIEBREAK: TIME AFTER 50 METER BURPEE BROAD JUMPS

GERMAN VERSION HERE
SPANISH VERSION HERE

WHAT YOU’LL NEED

• Two solid/visible lines made with duct tape or chalk, 5 meters (16,4 feet) apart
  NOTE: The lines have to mark exact 5 meters  - any other measurements results in time/rep penalties

DESCRIPTION 
Prior to the workout, mark two visible and solid lines (duct tape/chalk) that are 5 meters (16.4 feet) apart to measure the distance for Prone to Sprints/Burpee Broad Jumps/Walking Lunges. Set a running clock starting at 0:00. Because of the Tiebreak it is important that the timer counts up - do not use a countdown timer. The workout starts with 20 times 5m Prone to Sprints, followed by 50 Squats, followed by 50m Burpee Broad Jumps, followed by 50m Walking Lunges. Then for the remaining time until 12 Minutes are up, complete as many 5m Prone to Sprints as possible.

All exercises that require the 5m mark, start with both hands or feet behind the first line and end with a jump, lunge or run across the second line. 

Tiebreak: Make sure to note your time after finishing 50m Burpee Broad Jumps as this tiebreak time will be relevant for your score. 

SCORING 

• Prone to Sprint: 5 meter equal 1 rep

• Squats and Sit Ups: 1 rep = 1 rep

• Burpee Broad Jumps and Walking Lunges: 5 meter equal 5 reps

• When the time stops during the final Prone to Sprints the last completed 5 meters are your score

 The score consists of two parts:

1. The total amount of reps/meters of all movements combined 
   Example: You completed all exercises and performed 23 final Prone to Sprints.
   This is how you calculate your score:
   20x 5m Prone to Sprint = 20 reps
   50 Squats = 50 reps
   50m Burpee Broad Jumps = 50 reps
   50 Sit Ups = 50 reps
   50m Walking Lunges = 50 reps 

   So far, you completed 220 reps , now if you completed 23x 5m final prone to sprints. 
   Then your score is 243 

2. Tiebreak: Your tiebreak is the time after you finished 50m Burpee Broad Jumps
   Example: You finished at 7:20
   Your tiebreak is 7:20

VIDEO PROTOCOL
Prior to the workout the athlete must state to the camera which workout he/she is about to perform and show a proof of date and time of day (e.g. via smartphone). We recommend using the latest version of the WODProof App to record the workout, as the bottom of the screen will automatically display the date and time of day. In addition, the athlete must film the 5 meter lines in a way that clearly displays the used distance. All video submissions must be uncut and unedited in order to accurately display the performance. 

• All Movements
  Shoot the video from a 90 degree angle (side on) so the judge can clearly see you meeting the movement standards at all times. Videos that show the athlete facing or back turned to the camera or just a section of the athlete cannot be judged and will therefore be dismissed. 

We recommend YouTube, WODProof, WeTime or similar apps/services that provide links for filming your workouts.

UPLOAD SCORE
Upon score submission, there will be a field where the athlete can upload the link to the video. 

MOVEMENT STANDARDS

Prone To Sprint

• Start with your chest on the ground and both hands behind the line. 

• Jump your feet forward and initiate the sprint

• The 5 meters are completed once you run across the second line.

• Turn around, chest on the ground, both hands behind the line and continue.

Walking Lunges

• Start with both behind the line in an upright standing position.

• 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 line.

• Turn around with both feet behind the line and continue.

Burpee Broad Jumps

• Start with your chest on the ground and both hands behind the line. 

• Jump for feet forward and initiate the forward jump.

• When jumping forward, both feet have to jump and land at the same time.

• In the bottom position the chest touches the ground.

• Hands must placed close to feet, at the most one forearm length away.

• The 5 meters are completed once you jump across the second line.

• Turn around, chest on the ground, both hands behind the line and continue.
  

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.

FOR TIME
30 Hand Release Push Ups
60 Burpees
90 Jump Squats

SCORING: TIME

GERMAN VERSION HERE
SPANISH VERSION HERE

DESCRIPTION 
The workout starts with 30 Hand Release Push Ups, followed by 60 Burpees and finishes off with 90 Jump Squats.

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 to the camera which workout he/she is about to perform and show a proof of date and time of day (e.g. via smartphone). We recommend using the latest version of the WODProof App to record the workout, as the bottom of the screen will automatically display the date and time of day.  All video submissions must be uncut and unedited in order to accurately display the performance. 

• All Movements
  Shoot the video from a 90 degree angle (side on) so the judge can clearly see you meeting the movement standards at all times. Videos that show the athlete facing or back turned to the camera or just a section of the athlete cannot be judged and will therefore be dismissed. 

 We recommend YouTube, WODProof, WeTime or similar apps/services that provide links for filming your workouts.

UPLOAD SCORE
Upon score submission, there will be a field where the athlete can upload the link to the video. 

MOVEMENT STANDARDS

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

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.

• Feet must come off the Ground

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

• Feet must come off the Ground

FOR TIME
3200 Meter Run 

SCORING: TIME

GERMAN VERSION HERE
SPANISH VERSION HERE

WHAT YOU’LL NEED

• Any kind of Running APP or 400m Running Track. Running track must be a standardized track or field running track or any kind of Air Runner (non motorized Treadmill). Conventional Treadmills are not allowed.
  

DESCRIPTION 

The workout consists of 3200m (2 Mile) running for time.

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 to the camera which workout he/she is about to perform and show a proof of date and time of the day (e.g. via smartphone). We recommend using the latest version of the WODProof App to record the workout, as the bottom of the screen will automatically display the date and time of day. 

• Running with an App
  The video must record the entire run. The camera can either be stationary, placed at the start and finishing point for the athlete or can be taken on the run with them. After finishing the run, the athlete must once again show a proof of date and time of day. The actual run time does not have to be announced as it will be featured in the screenshot of the app. 

• Running with a Smartwatch
  Before the run, the Smartwatch display must be shown and display 0 meters. The video must record  the entire run. The camera can either be stationary, placed at the start and finishing point for the athlete or can be taken on the run with them. Once the distance is completed, the run time and distance has to be shown via the smartwatch display, and the athlete must once again show a proof of date and time of day. 

• Running on a Track
  The Video must record the entire run. Select the camera position so that the track is covered at least by 2/3 or designate someone to record the video.

• Running on an Air-Runner
  Before the run, the display must be shown and display 0 meters. The video must record the entire run. Select the camera position so that the Air Runner is covered at least by 1/3 including the athlete or designate someone to record the video. Once the distance is completed, the display must show the required distance.

We recommend YouTube, WODProof, WeTime or similar apps/services that provide links for filming your workouts.

UPLOAD SCORE
Upon score submission, there will be a field where the athlete can upload the link to the video. If the run was measured with an app, the screenshot/picture of the distance must be uploaded as well.

15 MINUTES OF
1000m Row 
50 Wall Balls
1000m Row, then for the remaining time
Max Rep Wall Balls

SCORING: TOTAL AMOUNT OF REPS/METERS OF ALL MOVEMENTS COMBINED 
TIEBREAK: TIME AFTER 50 WALL BALLS

GERMAN VERSION HERE
SPANISH VERSION HERE

Men use 9kg or 20lbs MedBalls
Women use 6kg or14lbs MedBalls

Target Height Men: 3,00m or 10 Feet
Target Height Women: 2,70m or 9 Feet

WHAT YOU’LL NEED

• 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 3,00 m or 10 feet

• 1 Rower

DESCRIPTION 
Set a running clock starting at 0:00. Because of the Tiebreak it is important that the timer counts up - do not use a countdown timer. The workout starts with a 1000m row, followed by 50 Wall Balls, followed by another 1000m row. Then for the remaining time until 15 Minutes are up, complete as many Wall Balls as possible.

Tiebreak: Make sure to note your time after finishing 50 Wall Balls. You will be asked to fill out this time as a tiebreak score when you upload your overall score.

SCORING

The score consists of two parts: 

1. Total amount of reps/meters of all movements combined 
   Example: 
   You completed all exercises and performed 36 final Wall Balls
   
   This is how you calculate your score: 
   1000m Row = 1000 reps
   50 Wall Balls = 50 reps
   1000m Row = 1000 reps
   So far, you completed 2050 reps , now if you completed 36 final Wall Balls, 
   then your score is 2086 

2. Tiebreak: Your tiebreak is the time after you finished the first 1000m row and 50 Wall Balls
   Example: You finished at 7:20
   Your tiebreak is 7:20
   

VIDEO PROTOCOL
Prior to the workout the athlete must state to the camera which workout he/she is about to perform and show a proof of date and time of day (e.g. via smartphone).  We recommend using the latest version of the WODProof App to record the workout, as the bottom of the screen will automatically display the date and time of day. In addition, the athlete must film the EQUIPMENT and Wall Ball TARGET HEIGHT in a way that clearly displays the used weights and height. All video submissions must be uncut and unedited in order to accurately display the performance. 

• Wall Balls
  Shoot the video from an angle so the judge can clearly see you meeting the movement standards at all times. We recommend a 90 degree angle (showing the athlete side on). The video must include the athlete along with the wall ball target. Videos that show the athlete facing or back turned to the camera cannot be judged and will therefore be dismissed. 

• Rowing
  Before rowing, the display must be shown with 0 meter. Select the camera position so that the Rower is covered at least by 1/3 including the athlete or designate someone to record the video. Once the distance is completed, the camera must show the display with the required distance. The second row follows this protocol as well. 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 YouTube, WODProof, WeTime or similar apps/services that provide links for filming your workouts.

UPLOAD SCORE
Upon score submission, there will be a field where the athlete can upload the link to the video.

MOVEMENT STANDARDS

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

• It is not allowed to use a bucket or any kind of other object for squat depth

Rowing

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

FOR TIME
30 Hand Release Push Ups
60 Single Arm Devils Press @1x DB
90 DB Lunges (total) @2x DB

SCORING: TIME

GERMAN VERSION HERE
SPANISH VERSION HERE

DB = Dumbbells
Men use 2x 15kg or 35lbs DBs
Women use 2x 10kg or 20lbs DBs 

WHAT YOU’LL NEED

• 2 Dumbbells @ 10/15kg or 20/35 lbs
  

DESCRIPTION 
The workout starts with 30 Hand Release Push Ups, followed by 60 Single Arm Devils Press and finishes off with 90 DB Lunges. Use 1 Dumbbell for Single Arm Devils Press, use 2 Dumbbells for DB Lunges. It is up to the Athlete to decide how often and at which point he/she switches arms  for the Single Arm DB Devils Press. 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 to the camera which workout he/she is about to perform and show a proof of date and time of day (e.g. via smartphone). We recommend using the latest version of the WODProof App to record the workout, as the bottom of the screen will automatically display the date and time of day. In addition, the athlete must film the EQUIPMENT in a way that clearly displays the used weight. All video submissions must be uncut and unedited in order to accurately display the performance. 

• All Movements
  Shoot the video from an angle so the judge can clearly see you meeting the movement standards at all times The video must show the entire athlete with arms locked out overhead as well as on the ground. We recommend a 45-90 degree angle (showing the athlete side on). Videos that show the athlete facing or back turned to the camera or just a section of the athlete cannot be judged and will therefore be dismissed. 

We recommend YouTube, WODProof, WeTime or similar apps/services that provide links for filming your workouts.

UPLOAD SCORE
Upon score submission, there will be a field where the athlete can upload the link to the video. 

MOVEMENT STANDARDS

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

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.

   

Single Arm Devils Press

• Start in an upright standing position, one Dumbbell on the floor 

• Place one hand on the dumbbell and one on the floor 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 the dumbbell from the floor overhead

• Finish with knees, hips, and arm fully extended 

• It is up to the Athlete to decide how often and at which point he/she switches arms