3 Rounds For Total Reps: 1 min Burpees, 1 min Power Snatches (75/55 lb), 1 min Box Jumps (24/20 in), 1 min Thrusters (75/55 lb), 1 min Chest-to-Bar Pull-Ups, 1 min Rest. Fight Gone Bad format.
Primary movement: High Output Mixed
Hope is Fight Gone Bad's harder sibling, created for the 'Hope for Kenya' fundraiser that CrossFit HQ ran with athletes like Rich Froning demonstrating it. Same format - five 1-minute stations, three rounds, one minute of rest - but the movements are meaner: burpees instead of rowing, power snatches and chest-to-bar pull-ups instead of simpler stations. Your score is total reps. Like FGB, it's a test of raw work output; unlike FGB, there's no station where you can coast.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 160 | 140 |
| intermediate | 220 | 195 |
| advanced | 270 | 240 |
| elite | 330+ | 295+ |
Total reps across all 3 rounds.
Plan per-station quotas you can repeat three times (e.g. 12 burpees, 12 snatches, 14 box jumps, 12 thrusters, 8 C2B) - round 1 should feel restrained. Burpees open each round, so never max them: they set your heart rate ceiling for everything after. Snatches and thrusters at 75/55 are light - smooth touch-and-go in 2-3 sets per minute. C2B is the skill gate; small quick sets beat hanging on. Use the rest minute lying down if you like, but stand with 10 seconds left.
Scaled: 55/35 lb barbell, regular pull-ups or jumping pull-ups, 20 in box. Beginner: 2 rounds with up-downs, light dumbbell snatches/thrusters, step-ups and ring rows.
Log every result, see your progress over time, and know exactly where you stand.