Workout Description
For Time
21 Back Squats (225/155 lb)
15 Front Squats (205/145 lb)
9 Overhead Squats (185/135 lb)
Why This Workout Is Hard
A heavy squat triplet (Back, Front, Overhead) performed for time. Tests leg strength and endurance under heavy load.
Benchmark Times for BAMF
- Elite: <4:30
- Advanced: 5:01-6:01
- Intermediate: 7:01-8:31
- Beginner: >13:46
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): A direct test of squatting strength across three variations with heavy loads (225/155 lb for BS, 205/145 lb for FS, 185/135 lb for OHS).
- Stamina (6/10): Performing 21 back squats, 15 front squats, and 9 overhead squats, even with rest, requires significant leg and core stamina under heavy load.
- Flexibility (6/10): Requires excellent hip, ankle, and thoracic mobility for full depth in all squat variations, especially the overhead squat.
- Power (5/10): Driving out of heavy squats requires significant power, though the focus is on maximal strength for the given reps.
- Endurance (3/10): Primarily a strength test; cardiovascular demand is secondary and comes from the effort of lifting heavy weights for reps.
- Speed (2/10): Bar speed on heavy lifts is a factor, but overall WOD is not about rapid cycling speed; more about completing reps with heavy weight.
Modality Profile
A pure weightlifting workout, this is a heavy squat triplet that tests strength and endurance under significant load.
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