30 Minutes

Coaches Tip

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.


 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.




The Hyrox Virtual Championship of Fitness is a global virtual fitness competition in which thousands of people can take part from their home/gym, wherever in the world that may be! The VCF will feature five workouts, over the course of three weeks. There will be two categories in which you can take part; bodyweight or equipment. This will enable all participants to complete regardless of lockdown regulations and/or access to equipment. The VCF will culminate with a live Grand Final on Sunday, July 26th, where the top four men and women from the equipment category will compete for the title of Virtual Champion of Fitness, and some epic prizes.