How To Compete In The HYROX Virtual Championships of Fitness

Registration for the online competition opens on Thursday, June 25th.

The HYROX Virtual Championships of Fitness (VCF) is online event is comprised of five workouts over three weeks. It will consist of two different competitions: 

  • Bodyweight competition 
  • Equipment competition 

Top athletes from the equipment competition will have the opportunity to compete in the VCF Grand Final on July 26th.

Registration for VCF opens tomorrow, Thursday, June 25th. Entry into each competition costs $12. The VCF is done in partnership with Laureus — a global charity that uplifts youth and those in need through sport, and hosts the Laureus World Sport Awards.  Half of all revenue raised from the VCF will go to their efforts. 


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The bodyweight competition will consist of workouts that do not require any additional equipment.

The equipment competition will require that athletes have the following accessible to them:

  • A pair of dumbbells — 10kg/22lb for women, 15kg/33lb for men
  • A wall ball — 6kg/13lb for women, 9kg/20lb for men
  • An ergometer (rowing machine)
  • Access to a 400m track or a treadmill

Workouts are estimated to last fifteen to thirty minutes. 


Athletes will have a week to register before the first of the five workouts kicks off on Friday, July 3rd. A new workout for both the bodyweight and equipment competitions will be introduced every four days. Competitors will have only those four days between workouts to complete each one and submit their score online. Final scores are to be submitted by Monday, July 20th.

On Sunday, July 26th, the VCF Grand Final will take place where the top four male and female athletes from the equipment competition will compete to be crowned the Virtual World Champion of Fitness.


  • Registration opens July 3rd 
  • Workout One — July 3rd through 7th
  • Workout Two — July 7th through 10th
  • Workout Three — July 10th through 14th
  • Workout Four — July 14th through 17th
  • Workout Five — July 17th through 19th
  • Grand Final — July 26th

All workout score submissions must include a video of the workout for review. Athletes can view the official rulebook for all additional competition rules.


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[Related: How HYROX Elite competitor Hunter McIntyre trains to crush the competition]

Example Workouts

HYROX decided to give potential competitors a glimpse into what the five workouts might look like with a couple examples.

Bodyweight Competition

For time:

  • 50 Burpees

Then 3 Rounds of:

  • 20 HR Push Ups
  • 20 Squats
  • 20 Sit Ups, then
  • 50 Burpees

Equipment Competition

For time:

  • 1000m Row
  • 20 Wall Balls
  • 500m Row
  • 20 DB Lunges
  • 500m Row
  • 40 Wall Balls
  • 250m Row
  • 40 DB Lunges

Quick Hits

Age divisions for both competitions are separated by four years each starting at 25 years old all the way up to 60+ years old. 16 to 24 year olds are all in the same division.

Competitors may compete in both the bodyweight and equipment competitions but will have to register and submit scores separately.

We look forward to seeing who is able to compete and who rises to the top of the field to become the Virtual World Champion of Fitness.


What is HYROX?

HYROX is a competitive indoor fitness race that consists of eight 1km runs and eight functional workouts.

HYROX races are the same from event to event.

Where do I register for VCF?

Registration for the HYROX Virtual Championships of Fitness open on Thursday, June 25th via the registration platform on their website.

Athletes can register for either or both the bodyweight and equipment competitions.

Feature image from HYROX’s Instagram page: @hyroxworld