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ACCEPT

VCF2 Bodyweight

Bodyweight
VCF Bodyweight Workout
Workouts can be performed in any kind of order.

Bodyweight Workout 1

FOR TIME
3200 Meter Run 

SCORING: TIME

 

WHAT YOU’LL NEED

  • Any kind of Running APP or 400m Running Track which must be a standardized track and 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 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 returning point of the athlete or can be taken on the run. 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 with 0 meter. The Video must record the entire run. The camera can either be stationary, placed at the returning point of the athlete or can be taken on the run. Once the distance is completed, the run time and distance has to be shown via 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 with 0 meter. 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.

Bodyweight Workout 2

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

 

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, WeFit 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 feet 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 your feet forward and initiate the forward jump.
  • For the broad jump, both feet have to jump and land at the same time.
  • In the bottom position the chest touches the ground.
  • Hands must be 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.

Bodyweight Workout 3

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

SCORING: TIME

 

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, WeFit 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
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