Hope

girl

3 rounds of "Fight Gone Bad" format: 1 minute at each of 4 stations, 1 minute rest. Power snatches, box jumps, thrusters, and chest-to-bar pull-ups. Score is total reps.

Est. 2007

Rx Standards

Scheme

3 rounds (1 min per station, 1 min rest)

Rx Male

34 kg barbell, 24 inch box

Rx Female

24 kg barbell, 20 inch box

Movements

4 total reps

1Power Snatch34/24 kg, 1 min

1Box Jump24/20 in, 1 min

1Thruster34/24 kg, 1 min

1Chest-to-Bar Pull-up1 min

Performance Levels

Beginner

< 200 reps

Beginner

< 200 reps

Intermediate

200 reps - 300 reps

Intermediate

200 reps - 300 reps

Advanced

300 reps - 400 reps

Advanced

300 reps - 400 reps

Elite

400 reps+

Elite

400 reps+

Tips & Strategy

•Pace the first round — round 3 is where scores are made or lost
•Chest-to-bar pull-ups are the hardest station — break early
•Power snatches and thrusters are light — push the rep count
•Use the 1-minute rest fully — don't rush back to the bar

Origin

Created in honor of Hope Steffey.

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