Workout Description
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute Rest
Why This Workout Is Medium
Three rounds of 1-minute max effort intervals across five movements, separated by rest. Tests work capacity across varied domains. Score is total reps.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Three rounds of five 1-minute max effort stations with 1-minute rest creates a high-intensity interval workout, testing cardiovascular recovery and repeated power output across varied movements.
- Stamina (7/10): Sustaining max reps for 1 minute at each station (burpees, power snatches, box jumps, thrusters, C2B pull-ups) tests muscular endurance across pushing, pulling, lifting, and jumping patterns.
- Power (7/10): Power snatches, thrusters, box jumps, and burpees are all power-oriented movements. The goal is to maximize power output within each 1-minute window.
- Speed (7/10): Maximizing reps in each 1-minute work interval requires high movement speed and minimal rest within the minute.
- Strength (4/10): Barbell loads (75/55 lb for snatches and thrusters) are light, focusing on output and stamina rather than maximal strength. C2B pull-ups test relative pulling strength endurance.
- Flexibility (3/10): Requires mobility for snatches and thrusters (overhead, squat if applicable) and C2B pull-ups.
Modality Profile
A balanced chipper with gymnastics (Burpees, Pull-ups), weightlifting (Power Snatches, Thrusters), and monostructural (Box Jumps) components.
Similar Workouts to Hope
If you enjoy Hope, you might also like these similar CrossFit WODs:
- Double Helen (90% similar) - 3 Rounds for Time
800 meter Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups...
- Assault Finisher (90% similar) - AMRAP in 20 minutes
5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie ...
- Lt. Bill DiBlasio (90% similar) - 3 Rounds for Time
200 meter Run
25 Kettlebell Swings (50/35 lb)
20 Push-Ups
15 Kettlebell Swings (50...
- Assault Insanity (90% similar) - 5 Rounds for Time
10 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)
10 Barbell Lunge...
- Run and Get Fran (90% similar) - For Time
400 meter Run
21 Thrusters (40/30 kg)
21 Pull-Ups
400 meter Run
15 Thrusters (40/30 kg)
15 ...
- Rachel (90% similar) - 2 Rounds for Time:
40 Box Jumps (24/20 in)
41 Push Presses (40/30 kg)
20 Ball Slams (20/10 kg)
5 Shu...
- Mind Eraser (90% similar) - AMRAP in 20 minutes
7 Power Cleans (135/95 lb)
7 Burpees
200 meter Run...
- Ignite 21 (89% similar) - For Time
Buy-In: 20 Burpees
150 Double-Unders
80 AbMat Sit-Ups
60 Wall Ball Shots (20/14 lb)
40 Alt...
These WODs similar to Hope share comparable training demands, time domains, and movement patterns.