What is an AMRAP?

AMRAP stands for one of two things. “As many rounds as possible” or “as many reps as possible”.

This is a form of HIIT training that has been used for decades by martial artist and military. It has been made popular in recent years by the crossfit community being a common choice by their daily WOD’s.

Do I have to do Crossfit to use this method?

Absolutely not. This is great for anyone who wants to get a ton of work done in a short amount of time. I often prescribe this type of training for my clients who are busy people. This eliminates the excuse of no time.

Have 15 min to spare?

Then great you have time to get some work in.

What are the benefits of AMRAP workouts?

Burn a lot of calories in a short amount of time

Increase your metabolism. This allows you to burn calories even when you are NOT working out

Increase muscle mass, if you chose compound movements that challenge the musculature you will gain muscle mass.

Increase strength those same compound movements if progressed each week will lead to an increase in strength.

Reduce heart rate and blood pressure.

Reduce blood sugar. Your doctor will be proud!

Great for a busy professional, lets face it you aren’t in college anymore. No more time to be in the gym for 1-2 hours at a time.

Sounds great, how do I do it?

Now lets get to the fun part, THE WORKOUT!

So, like I said earlier you have two options                                

Complete as many rounds as possible with a set number of reps in a given time

For example,

                             10 squats

                             10 push ups

                             10 pull ups

                             AMRAP for 15min

                                                                        Or

Complete as many reps as possible for a given time

                             Complete as many squats as possible in 5 min

                             Complete as many push ups as possible in 5min

                             Complete as many pull ups as possible in 5 min

Both examples take the same amount of time just a matter of what your goal is.

For weight loss:

Focus on option 1,

1. Pick 3-6 compound exercises that ensure balance and symmetry to your body.

2. Pick the reps and the time.

3. CRUSH IT!

4. Progress by adding reps, rounds, time and/or weight each week

Example

For strength/strength endurance:

Option 2 is your better option.

1. Pick 3-4 compound exercises.

2. Set a timer for a set time.

3. Complete each one individually for max reps

4. Progress by adding weight once a set number is achieved.

Here Is an example from one of my personal workouts

Back squat 275lb (~70% 1RM at the time)

Timer: 10 min AMRAP

Once 30 reps is achieved then increase weight by 5 lb the following week

Repeat for 8 weeks once a week.

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