The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 1 min | Burpee | – | – |
| 1 min | Power Snatch | 35 kg | 25 kg |
| 1 min | Box Jump | – | – |
| 1 min | Thruster | 35 kg | 25 kg |
| 1 min | Chest-to-Bar Pull-up | – | – |
Women: 3 rounds, 1 min each: Burpees, Power Snatch 25 kg, Box Jump 51 cm, Thruster 25 kg, Chest-to-Bar Pull-ups; 1 min rest
How Hope works
Hope is scored by reps.
Hope is one of the Girls. The Girls are the best-known benchmark workouts in functional fitness and come from CrossFit® training. Short, with just a few movements, and built so you can repeat them every few months and read your progress straight off the clock.
What's a good Hope time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 300 reps | from 270 reps |
| Advanced | from 240 reps | from 216 reps |
| Intermediate | from 180 reps | from 162 reps |
| Beginner | from 120 reps | from 108 reps |
| Novice | under 120 reps | under 108 reps |
Tips for Hope
Pace yourself and focus on clean technique, especially when it gets heavy.
How to scale Hope
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Burpee: No jump at the top; Step your feet back and forward one at a time
- Power Snatch: Hang Power Snatch; Power Snatch with an empty bar
- Box Jump: Lower box; Box Step-up
- Thruster: Dumbbell Thruster; Thruster with an empty bar
- Chest-to-Bar Pull-up: Regular pull-up; Banded Chest-to-Bar