AMRAP Training...How To Do It

Training Tip: AMRAP (As Many Rounds[or Reps] As Possible)

This phrase has been made popular within the Crossfit community, so a lot of people tend to leave it there. But, this method of training is not limited to "Crossfitters"...you can use it with anything.

What is a Round? Think of this as cycles of something. For example, if you plan to do 5 push ups, 10 pull ups, and 15 deadlifts for 5 rounds...you would complete all 3 back to back (that's one round) take a brief break before starting again, and repeating until you complete all 5 rounds. 

A rep is a repetition or completing a certain movement 'x' amount of times.

So let's bring this back to AMRAP to see how we can make a workout out of all of this. Typically, the AMRAP method is used with a time frame as the goal. Let's say you want to complete As Many Rounds As Possible in 5 minutes. Going back to the example above, you would continue to do those exercises with the accompanying repetitions until your 5 minute timer says you're done.  Some pain freaks out there who frequent the gym do a form of AMRAP called "burning out", where they complete repetitions until...well they've burnt out the muscle group. 

What are the benefits of AMRAP?

If you are using the "rounds" model, this method of training can help you sneak a really good workout in with a limited amount of time. With either model, you can target both muscle groups. 

Here are two you can try based on your exercise level:

-Complete As Many Rounds As Possible in 5 Minutes

Beginner: 10 Wall Push Ups >>> 20 Jumping Jacks >>> 30 Mountain Climbers

- Good Back/Biceps Finisher. Complete As Many Rounds As Possible in 15 Minutes

Advanced: 5 Wide Grip Pull Ups [ Pronated Grip] >>> 10 Preacher Curls [Slow on Descend aka Negatives] >>> 15 Inverted Rows [ Supinated Grip] >>> 20 Neutral Grip Rope Curls

You can mix and match the exercises, repetitions, rounds and time any way you please to make an AMRAP workout. Give a try!

-T.H.E.