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VCF Equipment Workouts

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Workout #5

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VCF_Workouts_Equipment_05

Workout #5

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 

Workout #4

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VCF_Workouts_Equipment_04

Workout #4

WHAT YOU’LL NEED

  • 1 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 25 Minutes and 51 Seconds.
Your score is 25:51


 

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.

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Equipment Workout #3

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VCF_Workouts_Equipment_03

Equipment Workout #2

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

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Equipment Workout #2

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VCF_Workouts_Equipment_02 (1)

Equipment Workout #2

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 before you start to row. We recommend a Concept2 Rower. 

Not Registered Yet?

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VCF_Workouts_Equipment_Workout1

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).

CFF_EQUIP_1_ ENG

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.

 

Not Registered Yet?