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): High rep burpees combined with repeated barbell cycling will heavily tax upper body and leg muscular endurance throughout all five rounds.
• Power (8/10): Power cleans are explosive by nature, and transitioning quickly through burpees while maintaining barbell cycling speed requires significant power output.
• Endurance (7/10): Five rounds of continuous barbell work with burpees creates significant cardiovascular demand, especially with minimal rest between movements and rounds.
• Strength (7/10): Power cleans and front squats at 155/100 lbs require substantial strength, particularly as fatigue accumulates from the burpees and volume.
• Flexibility (6/10): Power cleans demand good hip and ankle mobility, front squats require thoracic spine and ankle flexibility, burpees need full body range.
• Speed (6/10): Success depends on maintaining fast transitions between movements and efficient barbell cycling, especially as grip and legs fatigue from burpees.

Movements

• Lateral Burpee Over Bar
• Front Squat
• Power Clean

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. Comparing to DT: - Similar structure (5 rounds, heavy barbell work) - This workout has 17 total reps per round vs DT's 27 reps - But lateral burpees are significantly more taxing than deadlifts - The power clean + front squat combo creates similar fatigue to DT's clean complex Adjusting DT benchmarks for ~15% faster times due to fewer total reps but accounting for burpee difficulty: L10: 360s, L5: 600s, L1: 1080s Final benchmarks: 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.