Workout Description

Why This Workout Is Hard

50 lateral barbell burpees for time creates significant cardiovascular and muscular fatigue with no built-in recovery. The lateral component adds coordination demands while fatigued, and the continuous nature prevents pacing strategies. Most average CrossFitters will need 8-12 minutes of sustained high-intensity work with grip, core, and leg fatigue accumulating rapidly. The volume and unbroken format elevate this beyond typical moderate workouts.

Benchmark Times for C. 50 Burpees Over Bar

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of burpees tests muscular endurance in legs, core, and shoulders with minimal rest between repetitions.
• Endurance (8/10): Fifty continuous lateral barbell burpees will significantly challenge cardiovascular capacity and aerobic system throughout the workout duration.
• Speed (7/10): For-time format encourages fast transitions and quick cycling through the complex movement pattern to minimize total time.
• Flexibility (6/10): Lateral movement pattern demands hip mobility, ankle flexibility, and shoulder range of motion for barbell overhead position.
• Strength (4/10): Barbell adds resistance beyond bodyweight, requiring moderate strength for deadlifts and overhead movements within each burpee.
• Power (3/10): Some explosive hip extension from deadlift position and jump component, but sustained pace limits true power output.

Movements

• Lateral Burpee Over Bar

Benchmark Notes

This workout consists of 50 lateral barbell burpees for time. I'll analyze this by breaking down the movement and comparing to similar benchmark workouts. Movement Analysis: - Lateral Barbell Burpee: This combines a standard burpee with a lateral jump over a barbell. Each rep involves: drop to ground, chest to floor, push-up, jump feet to hands, stand, lateral jump over barbell, land and repeat on other side. - Time per rep (fresh): 6-8 seconds for elite athletes, 8-12 seconds for intermediate, 12-18 seconds for beginners - The lateral jump adds complexity and time compared to standard burpees Fatigue Considerations: - High-volume single movement workout creates significant cumulative fatigue - Burpees are extremely taxing on cardiovascular system and full body - Progressive breakdown expected: first 15 reps at base pace, reps 16-35 with 10-15% slowdown, final 15 reps with 20-30% slowdown due to fatigue - Expect 2-3 brief rest periods for intermediate/beginner athletes Benchmark Comparison: - This is most similar to other high-volume single movement workouts - Karen (150 wall balls): L10 420-480 sec, but wall balls are less taxing than burpees - Standard 50 burpees typically take: Elite 180-210 sec, Intermediate 300-360 sec, Beginner 450-540 sec - Lateral barbell burpees are more complex and time-consuming than standard burpees, adding approximately 40-50% more time Calculation: - Elite (L10): 50 reps × 5.4 sec/rep = 270 seconds (4:30) - Advanced (L8): 50 reps × 6.6 sec/rep = 330 seconds (5:30) - Intermediate (L5): 50 reps × 8.4 sec/rep = 420 seconds (7:00) - Beginner (L2): 50 reps × 12 sec/rep = 600 seconds (10:00) - Scaled (L1): 50 reps × 14.4 sec/rep = 720 seconds (12:00) Final targets: L10: 270 sec (4:30), L5: 420 sec (7:00), L1: 720 sec (12:00)

Modality Profile

Lateral Burpee Over Bar is a bodyweight gymnastics movement combining a burpee with lateral movement over a barbell, requiring no external load