10 Push Jerks - @60/135 lbs
10 Push Presses - @60/135 lbs
10 Strict Presses - @60/135 lbs
The BAMF V2 benchmark workout is an intense, structured test comprising 3 rounds of 10 Push Jerks, 10 Push Presses, and 10 Strict Presses. Each exercise challenges different aspects of upper body strength and endurance, ensuring a comprehensive assessment of your fitness level. The design promotes continuous movement and emphasizes shoulder stability and power output, making it an excellent choice for athletes looking to improve their performance in benchmark WODs. With the combination of these movements, you'll engage multiple muscle groups, refining your technique in a time-efficient format.
To tackle the BAMF V2 benchmark workout effectively, begin at a steady rhythm to gauge your energy levels for the duration of the workout. The goal is to finish each round within 1–2 minutes, allowing for a manageable pace that can be sustained throughout. Focus on completing the Push Jerks and Push Presses unbroken in the initial rounds, then take brief pauses if necessary as fatigue sets in. Pay attention to your grip and shoulder positioning during the Strict Presses to maintain form and avoid injury. In the final stretch, push your limits to maximize your rounds — this is where you can potentially make significant gains on the leaderboard.
5 Muscle-Ups
5 Deficit Handstand Push-Ups
90 ft Overhead Walking Lunges
Time Cap: 7 minutes
10-9-8-7-6-5-4-3-2-1 Reps of
Calorie Assault Air Bike
Deadlifts
Bench Presses
Power Cleans
For Time:
Deadlift Ladder, increasing by 10 lb (4.5 kg) each rep
For the BAMF V2 workout, perform 3 rounds of the following exercises efficiently. Start with 10 push jerks, utilizing a barbell and engaging your core. Drive through your legs to help propel the bar overhead, ensuring a solid lockout.
Next, move to 10 push presses. Focus on using your legs to generate power while maintaining a strong overhead position. Ensure your elbows are slightly in front of the bar throughout the movement.
Finish the round with 10 strict presses, emphasizing a controlled motion and full range of motion. Keep your feet planted and core tight during the entire lift to maximize stability. Transition quickly between exercises to maintain intensity and minimize downtime.
For the push jerks, consider using a lighter barbell or dumbbells to ensure that you can complete the 10 reps without losing form. Adjust the weight to around 50-70% of your one-rep max or use an object that feels comfortable for you.
For the push presses, if the standard weight is too challenging, scale it down to allow for smooth execution of all reps. A good starting point is 25-35 lbs for beginners.
If strict presses are too demanding, reduce the range of motion or substitute with seated dumbbell presses to maintain strength development while ensuring safety. A weight of 15-25 lbs per dumbbell often works well for those still building strength.
To score the BAMF V2 workout, you will need to keep track of the total number of full rounds completed along with any additional repetitions performed after your last complete round. Each round consists of 10 Push Jerks, 10 Push Presses, and 10 Strict Presses, totaling 30 reps per round.
For example, if you complete 3 full rounds and then finish 5 Push Jerks in your fourth round, your score would be calculated as follows: 3 rounds x 30 reps (90 reps) + 5 additional Push Jerks = 95 total reps.
Record your score to assess your progress in future attempts at this benchmark workout, aiming for improvement over time.
Focus on technique during each lift. Prioritize form over speed to prevent injury and maximize efficiency. Start with manageable weights and increase gradually as you progress through the rounds.
Utilize controlled breathing to maintain stamina. Inhale on the way down and exhale explosively during lifts. This will help keep your core engaged and enhance power output.
Implement a strategic rest plan. Take short breaks as needed, especially after the push jerks to maintain focus and prevent fatigue. Time your rest to fall within your breathing rhythm.
Lastly, stay mentally engaged. Visualize your movements and maintain a positive mindset. This psychological strategy is key to pushing through the tougher rounds and achieving your best time.
A good score for the BAMF V2 workout, which consists of 3 rounds for time, varies by skill level. For intermediate athletes, completing the workout in 7–9 minutes is a solid performance. Advanced athletes should aim for a time of 5–7 minutes to demonstrate effective pacing and technique. Elite athletes are expected to finish in under 5 minutes, showcasing exceptional strength and endurance.
Overall, a score under 7 minutes indicates good efficiency and muscular control. If you can finish below 5 minutes, you are likely demonstrating superior ability in this workout type.
The BAMF V2 workout is intended to test overall strength, stability, and muscular endurance. It challenges athletes by combining three fundamental pressing movements into a seamless sequence that builds intensity across rounds.
Participants will focus on maintaining proper form while managing fatigue, as each rep demands coordination and power transfer from the lower to upper body.
This workout is designed to enhance shoulder strength and resilience, promoting functional fitness that translates into daily activities and performance in other sports.
With a total of 30 presses in a repeated format, BAMF V2 encourages athletes to find their pace while pushing the limits of their endurance during this time-efficient benchmark.
The world record for the workout titled BAMF V2, which consists of performing 3 rounds of 10 Push Jerks, 10 Push Presses, and 10 Strict Presses for time, is not officially documented. However, some elite athletes in the CrossFit community have reported completing this workout in approximately 4 to 5 minutes.
This time frame reflects exceptional strength and endurance, as competitors aim for maximum efficiency and speed while maintaining proper form during each movement.
Achieving such times demands not only physical prowess but also strategic pacing and mental focus throughout the workout. As with many CrossFit workouts, individual scores may vary based on experience level and training regimen.
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12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower
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20 bojumps
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20 push ups/HR. push ups/HSPU
1 min pause
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40 Double Unders / 40 Single Crossovers
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8 Burpees Over Bar
6 Strict Pull-Ups
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5 Double DB Power Cleans
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200 m Run
TC: 18
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Buy in: 800 m Run
4 Rounds:
12 Front rack reverse lunges
9 Shoulder to overhead
6 Pull ups / Chest to bar
Cash out: 800 m Run
TC: 18
