Hope
Workout Details
3 Rounds for Total Reps in 17 minutes:
↳ 75/55 lbs (34/25 kg)
↳ 75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Break the Thrusters and Power Snatches into manageable sets to maintain intensity without burning out early.
- 2Use the rest period wisely; hydrate and focus on your breathing during the minute.
- 3Keep box jumps smooth; don’t hesitate at the top, and step down instead of jumping if you feel fatigued.
- 4Aim to maintain a consistent pace for the Burpees, keeping form over speed.
- 5Chest-to-bar Pull-Ups may require efficient kipping; practice your timing to maintain rhythm and avoid losing momentum.
Safety Considerations
Technical Focus
Watch for back position during weightlifting movements and ensure full extension during jumps.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope - 1 min(Easy pace to raise heart rate.)
Mobility:
- 30 sec each side Shoulder Stretch - 30 sec(Open up shoulders for lifting.)
- 30 sec each side Hip Flexor Stretch - 30 sec(Loosen hips for better squatting.)
- 30 sec each side Spinal Twist - 30 sec(Increase spinal mobility.)
Activation:
2 rounds- 5 Power Snatch (Light Weight) - 1 min(Focus on form and speed.)
- 5 Thruster (Light Weight) - 1 min(Engage core and legs.)
Scaling Options
Intermediate
Reduce weights and modify movements to accommodate skill levels.
- 1
power snatch
Use lighter weight or practice muscle snatch.
Weight: 60/45 lbs (27/20 kg)
- 2
thruster
Reduce weight or perform Front Squat to Press.
Weight: 60/45 lbs (27/20 kg)
- 3
chest to bar pull up
Modified to regular Pull-Ups or Banded Pull-Ups.
- 4
box jump
Reduce box height or perform step-ups.
Scaled
Focusing on bodyweight movements and manageable weights for safety and technique.
- 1
power snatch
Power Snatch with a PVC or light bar.
Weight: 45/35 lbs (20/16 kg)
- 2
thruster
Thrusters with a light bar or dumbbells.
Weight: 45/35 lbs (20/16 kg)
- 3
chest to bar pull up
Ring Rows or Assisted Pull-Ups.
- 4
box jump
Step-up with no jump.