Workout Description

Why This Workout Is Hard

The 155/100lb loading is moderate-heavy for most athletes, but the continuous nature with no built-in rest creates significant fatigue accumulation. Power cleans into front squats taxes the same muscle groups while fatigued, and lateral barbell burpees provide minimal recovery while adding metabolic stress. The combination of moderate-heavy barbell cycling under fatigue with 5 rounds of continuous work pushes this into Hard territory for the average CrossFitter.

Benchmark Times for BELLY FLOP

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Moderate rep ranges across multiple rounds will heavily tax muscular endurance, particularly in the legs and grip from repeated heavy barbell cycling.
• Power (8/10): Power cleans are explosive by nature, and the combination with front squats and burpees maintains high power output demands throughout each round.
• Endurance (7/10): Five rounds of heavy barbell work with burpees creates significant cardiovascular demand, especially as fatigue accumulates and heart rate stays elevated throughout.
• Strength (7/10): 155/100lb loads for power cleans and front squats represent moderate to heavy strength demands for most athletes, requiring significant force production.
• Flexibility (6/10): Power cleans demand good hip, ankle, and shoulder mobility while front squats require thoracic spine and ankle flexibility for proper positioning.
• Speed (6/10): Fast barbell cycling and quick burpee transitions are crucial for maintaining intensity, though heavy loads limit maximum speed potential.

Movements

• Power Clean
• Front Squat
• Lateral Burpee Over Bar

Benchmark Notes

This workout consists of 5 rounds of 2 power cleans (155/100), 3 front squats (155/100), and 12 lateral barbell burpees. I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - Power Clean (155/100): At this load (~70-80% of typical 1RM for most athletes), expect 2-3 seconds per rep when fresh - Front Squat (155/100): Similar load, 2-3 seconds per rep - Lateral Barbell Burpees: 4-5 seconds per rep (slightly slower than regular burpees due to lateral movement) Round-by-Round Breakdown: Round 1 (fresh): 2 cleans (6s) + 3 squats (9s) + 12 burpees (48s) + transitions (10s) = 73s Round 2: Apply 1.1x fatigue = 80s Round 3: Apply 1.2x fatigue = 88s Round 4: Apply 1.3x fatigue = 95s Round 5: Apply 1.5x fatigue = 110s Total for L5 athlete: ~446s (7:26) However, this workout is most similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105), which serves as my primary anchor. DT has L10: 360-420s, L5: 540-660s, L1: 840-960s. This workout has similar loading (155/100) and round structure, but fewer total reps per round (17 vs 27 in DT) and includes burpees which are more metabolically demanding than the barbell movements in DT. Adjusting from DT anchor: The burpees add significant metabolic demand but the lower rep count per round (17 vs 27) somewhat compensates. I estimate this workout to be roughly 10-15% faster than DT due to fewer barbell reps, despite the burpee tax. Final targets: L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00)

Modality Profile

Power Clean and Front Squat are weightlifting movements (2/3), Lateral Burpee Over Bar is gymnastics (1/3). No monostructural movements present.