AMRAP is an acronym that stands for “as many reps (or rounds) as possible,” and is a popular endurance-based workout structure in CrossFit. Beloved by the community for its versatility, AMRAPs are designed to push you to your limit; to challenge both physical and mential conditioning.
Typically, AMRAP workouts put you against the clock with a predetermined set of exercises and the goal of completing as many repetitions, or rounds, in a set time period.
No matter where you fall on the fitness scale, AMRAPs come with a ton of benefits for both CrossFit and general fitness. They can be as hard or as easy as you make them, but the harder you work the better the results will be.
Why are AMRAP workouts so good for you?
AMRAPs are designed to push you; combining strength with cardio and mobility to create an explosive workout that can be completed in a short time frame. Building endurance can sometimes be a tricky and tedious process, (especially if you’re more comfortable in the weight room) so AMRAPs combine the best of all worlds.
For example, an AMRAP workout which features 50 double-unders, 40 air squats, 30 kettlebell swings, 20 push-ups and 10 ring-rounds in just 10 minutes is bound to leave you sweating — but in just 10 minutes you will have raised your heart rate, worked on your mobility, practised your form, and possibly smashed a PR.
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Furthermore, something like this is easily scalable if you’re struggling with your double-unders or push-ups, so you don’t lose out if you haven’t mastered any of the exercises just yet. There’s no reason for athletes to be unable to complete an AMRAP, as this style of workout can be adapted to any fitness level.
Another reason AMRAP workouts are so beneficial for athletes-in-training is that they work as an excellent benchmark for measuring success. Training2xl founder and certified strength and conditioning coach Alena Luciani is also an AMRAP fan, because they’re a great way to keep yourself accountable:
“You can also repeat AMRAPs in order to check-in on how much progress you’re making. Maybe you feel better getting the same number of rounds and reps. Or maybe you’re able to get more reps and rounds.”
Unlike EMOMs (“every minute on the minute”), which usually have built in rest stops, AMRAPs do not which is why they’re so great for developing endurance and learning how to pace yourself — which is a really important skill to develop if you’re thinking about competing in something like the CrossFit Open.