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VCF Bodyweight Workouts

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Workout #5

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VCF_Workouts_Bodyweight_05

Workout #5

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. Workout is complete after 150 burpees!

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 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 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.

Workout #4

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VCF_Workouts_Bodyweight_04

Workout #4

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 2 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 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

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

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Workout #3

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VCF_Workouts_Bodyweight_03

Workout #3

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

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Workout #2

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VCF_Workouts_Bodyweight_02

Workout #2

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 the Mountain Climber, 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 Climber

  • 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

 

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VCF_Workouts_Bodyweight_Workout1

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.

 

Not Registered Yet?