Workout Description

Why This Workout Is Medium

Three rounds of 1-minute max effort intervals across five movements (shuttle, snatch, bike, step-up, burpee), separated by rest. 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, including shuttle runs and bike calories, creates a strong cardiovascular interval challenge.
• Stamina (7/10): Sustaining max reps/effort for 1 minute at each station (shuttle runs, DB snatches, bike, DB box step-ups, strict burpees) tests muscular endurance across varied movements and loads.
• Power (6/10): Dumbbell snatches and bike calories are power-oriented. Strict burpees, while controlled, still involve dynamic movement.
• Speed (6/10): Maximizing reps/distance/calories in each 1-minute work interval requires high movement speed and quick transitions.
• Strength (5/10): Dumbbell snatches (50/35 lb) and dumbbell box step-ups (50/35 lb) involve moderate loads, testing strength endurance within the 1-minute windows.
• Flexibility (3/10): Requires mobility for dumbbell snatches (overhead, hip hinge) and step-ups.

Modality Profile

A G/M workout with gymnastics (Burpees) and monostructural (Run) components.

Similar Workouts to Hope For Refugees

If you enjoy Hope For Refugees, you might also like these similar CrossFit WODs:

• Officer Jason Knox (91% similar) - AMRAP in 20 minutes 5 Dumbbell Deadlifts (2x50/35 lb) 6 Dumbbell Hang Cleans (2x50/35 lb) 7 Dumbbell...
• McLaren (91% similar) - AMRAP in 20 minutes 3 Thrusters (50% bodyweight) 5 Box Jumps (24/20 in) 7 Hand Release Push-Ups...
• Open 18.1 (91% similar) - AMRAP in 20 minutes 8 Toes-to-Bars 10 Dumbbell Hang Clean-and-Jerks (50/35 lb) 14/12 calorie Row...
• Popeye (91% similar) - AMRAP in 20 minutes 5 Chest-to-Bar Pull-Ups 10 Wall Ball Shots (20/14 lbs) 15 Kettlebell Swings (1.5...
• Blackjack (Assault) (90% similar) - AMRAP in 21 minutes 21 calorie Assault Air Bike 21 Kettlebell Swings (53/35 lb) 21 AbMat Sit-Ups...
• Tearjerker (90% similar) - 5 Rounds for Time 10 Push Presses (95/65 lb) 15 calorie Assault Air Bike 10 Sumo Deadlift High-Pulls...
• The Deep End (90% similar) - 3 Rounds for Time 500 meter Run 5 Squat Cleans (Bodyweight) 10 Burpees 20 Deadlifts (Bodyweight)...
• Fat Amy (89% similar) - For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 K...

These WODs similar to Hope For Refugees share comparable training demands, time domains, and movement patterns.