Hope
3 rounds of:
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.
Add your points and post them to comments.
Compare to 130706.
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
♀ 15 lb., 12-in. box
♂ 25 lb., 16-in. box