Burpees Power snatches Box jumps Thrusters Chest-to-bar pull-ups
♀ 55 lb., 20-in. box ♂ 75 lb., 24-in. box
Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the call of “rotate,” the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
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Scaling: Though identical in structure, each exercise in Hope is considerably more difficult than those in Fight Gone Bad. Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.
Beginner Option: Burpees Power snatches Box step-ups Squats Ring rows
Scaling: Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.
Scaling: Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.