AMRAP | Meaning, Training & Workouts

July 10, 2024 2 min read

AMRAP | Meaning, Training & Workouts

What Does AMRAP Mean?

AMRAP, or "As Many Rounds As Possible," is a popular training method in the fitness world. But what exactly does it entail, and how can it benefit your workout routine,  AMRAP is a workout structure where the goal is to complete as many rounds of a specific set of exercises within a designated time frame. This format challenges both your strength and endurance, pushing you to work at a high intensity for a set period.

  • Training with AMRAP

AMRAP workouts are effective for improving cardiovascular fitness, muscular endurance, and mental toughness. By pushing yourself to complete as many rounds as possible, you can increase your overall fitness level and track your progress over time.

  • Benefits of AMRAP

One of the key benefits of AMRAP training is its efficiency. In a short amount of time, you can get a full-body workout that targets multiple muscle groups and boosts your heart rate. Additionally, AMRAP workouts can be easily modified to suit different fitness levels, making them accessible to beginners and experienced athletes alike.

Who Should Do AMRAP Workouts

AMRAP workouts are beneficial for participants of all fitness levels and can be customised for different levels of time and effort, making them a versatile option for  most individuals.

  • CrossFitter's 

Increase your strength and conditioning by incorporating quick, circuit-style workouts such as AMRAPs, which can also improve technique when including moves like cleans or deadlifts. If you're a regular at a CrossFit gym, you're likely already familiar with AMRAPs but may sometimes avoid them on the schedule.

  • Runners 

Whether you're a long-distance runner or sprinter, power, speed, and stamina are crucial. AMRAPs can aid runners in building strength and improving efficiency by teaching how to pace across various time intervals. Research indicates that incorporating HIIT workouts into training can yield similar enhancements in V02 max and 5k times as a running-only program. 

  • Regular Gym-Goers

Experience improvements in your cardiovascular and mental health, along with weight loss and fat burning, regardless of your athletic abilities or access to a coach, with the incorporation of AMRAP workouts. Utilising body weight or equipment like barbells, these versatile exercises are ideal for those seeking to enhance their overall well-being.


AMRAP Workout Inspiration


AMRAP Workout Examples

Here are a few examples of AMRAP workouts to get you started:

- 10-minute AMRAP of 10 push-ups, 15 squats, and 20 sit-ups

- 15-minute AMRAP of 5 burpees, 10 lunges (each leg), and 15 mountain climbers

- 20-minute AMRAP of 200m run, 10 kettlebell swings, and 15 box jumps

Remember to focus on maintaining good form throughout the workout and listen to your body to prevent injury. Start with a manageable time frame and gradually increase the duration as you build strength and endurance.

In conclusion, AMRAP is a challenging yet rewarding training method that can take your fitness routine to the next level. By incorporating AMRAP workouts into your regimen, you can improve your overall fitness, track your progress, and stay motivated to reach your goals. Give it a try and see the results for yourself.


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