Workout Description
For Time
21 Push Jerks (185/125 lb)
15 Push Presses (155/105 lb)
9 Strict Presses (115/80 lb)
Why This Workout Is Hard
A descending rep scheme workout focused on heavy overhead pressing variations. Tests shoulder strength and endurance.
Benchmark Times for BAMF V2
- 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 overhead pressing strength across three variations with heavy loads (PJ 185/125 lb, PP 155/105 lb, SP 115/80 lb).
- Stamina (6/10): Performing 21 push jerks, 15 push presses, and 9 strict presses requires significant shoulder, tricep, and core stamina under heavy load.
- Power (6/10): Push jerks and push presses are explosive overhead movements, requiring significant power from the legs and shoulders.
- Flexibility (4/10): Requires good shoulder and thoracic mobility for efficient overhead positions, especially in the push jerk and strict press.
- Endurance (3/10): Primarily a strength test; cardiovascular demand is secondary, from the effort of pressing heavy weights.
- Speed (2/10): Bar speed on heavy presses is a factor, but the focus is on completing reps with heavy weight rather than rapid cycling.
Modality Profile
A pure weightlifting workout, this is a heavy pressing triplet that tests overhead strength and endurance.
Similar Workouts to BAMF V2
If you enjoy BAMF V2, you might also like these similar CrossFit WODs:
- BAMF (91% similar) - For Time
21 Back Squats (225/155 lb)
15 Front Squats (205/145 lb)
9 Overhead Squats (185/135 lb)...
- Regionals 17.2 (85% similar) - For Time:
50 Dumbbell Snatches (100/70 lb)
50 foot Right-Arm Dumbbell Overhead Walking Lunges (100/7...
- Strongman Bag DT (84% similar) - 5 Rounds for Time
4 Deadlifts (150/100 lb)
3 Hang Power Cleans (150/100 lb)
1 Shoulder-to-Overhead (...
- Linchpin Test 3 (84% similar) - 3 Rounds for Time
21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)...
- Open 12.2 (84% similar) - AMRAP in 10 minutes
30 Snatches (75/45 lb)
30 Snatches (135/75 lb)
30 Snatches (165/100 lb)
Max Snat...
- Double Grace (83% similar) - For Time
60 Clean-and-Jerks (135/95 lb)...
- DT (83% similar) - 5 Rounds
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)...
- Gwen (83% similar) - 15-12-9
Clean-and-Jerks (unbroken)
Rest as needed between sets. Score is load for the set of 15....
These WODs similar to BAMF V2 share comparable training demands, time domains, and movement patterns.