If You Don't Know WTH An AMRAP Workout Is, Read This
Between AMRAPs, EMOMs, WODs, PRs, and more, have you ever found yourself scrolling through fitstagram asking: WTH do all these acronyms mean? TBH, fair.
Among the most common is AMRAP, which means "as many reps (or rounds) as possible." It's a workout style originally popularized in boxes (CrossFit speak for gyms) and beloved for its versatility. “AMRAP workouts can be beneficial to literally anyone at any fitness level,” says Carleen Mathews, a three-time CrossFit Games athlete and owner of CrossFit Saint Helens in Oregon.
But you can also find AMRAP exercises at bootcamp and HIIT classes where fitness trainers stan for them because of their peach-kicking abilities. So, whether you’re a CrossFit junkie, bootcamp babe, or just trying to beat gym-staleness, trust, it’s a must-know acronym.
What is an AMRAP workout, exactly, and why is it so freaking good for you? Scroll down for everything you need to know about your soon-to-be new favorite fitness routine. Then, lace up your cross-trainers. Because, once you learn how effective AMRAP workouts are, you’re gonna wanna get that fitness.
What AMRAP means, IRL
A popular workout structure in CrossFit and group fitness settings, AMRAP workouts involve doing as many reps or rounds (of a pre-established circuit) as possible. "You’re given a set time to try and complete as much work as you can within,” Mathews explains.
Unlike EMOMs (“every minute on the minute”), which have built-in rest, AMRAPs typically don’t allow you to pause until the clock runs out. So, for both AMRAP iterations, the goal is to minimize breathers.
Certified strength and conditioning coach Alena Luciani, founder of Training2xl, says they’re a great way to stay accountable to yourself mentally. “AMRAPs can be as hard or easy as you make them; the harder you work the better your results,” she says. Makes sense.
“You can also repeat AMRAPs in order to check-in on how much progress you’re making,” she says. “Maybe you feel better getting the same number of rounds and reps. Or maybe you’re able to get more reps and rounds.”
Pro tip: Keep a fitness journal where you keep track of your scores.
To do an AMRAP, select a series of exercises and a prescribed amount of time in which to complete as many rounds or reps of the designated moves as you can within a given timeframe.
For example, one of the most-famous CrossFit workouts of the day (WOD), Cindy, is an AMRAP that consists of cycling through 5 pull-ups, 10 pushups, and 15 air squats over and over for 20 minutes. (Don’t worry, if pull-ups or pushups aren’t on your "Currently Able To Crush" list, you can scale them back to a movement that’ll work for your bod.)
Another common workout might be to complete as many reps as possible at 60–70 percent of your 1 rep max [insert barbell exercises here]. Disclaimer: A workout like this should only be done under the guidance and programming of a coach, and if you’ve been regularly strength training.
The good news, though, is that “AMRAPs can be tailored towards any fitness goal," Mathews says. Meaning you can get in on all their benefits no matter what way you prefer to break a sweat.
Now, let's answer some FAQs about AMRAP workouts....
Starting with: How long is an AMRAP workout?
AMRAPs can be any time frame! “You can do a 20 second AMRAP, a 2 minute AMRAP, or a 20 minuute AMRAP, for example, and they can all be effective,” says Mathews. “For the most boost in your fitness level, switch up the length of the AMRAPs in your training program." Yes, Ma’am.
In CrossFit, keeping it "constantly varied" is key. And well, varying the length of the workouts is one way to do that. The benefit? Alternating the duration of AMRAPs helps strengthen all three of the energy-systems (also called metabolic pathways), explains Tony Carvajal, Certified L-2 CrossFit trainer.
Without getting too into the nitty gritty of #bodyscience here’s what you need to know: sprinting, longer intervals, and slow-and-go cardio rely on different energy systems to keep you moving and grooving. A 20 second sprint AMRAP will work your phosphagen pathway, a 2 minute AMRAP will tap into your glycolytic pathway, and a longer, endurance AMRAP uses your oxidative pathway and trains you to pace yourself, explains Carvajal.
“If you’re looking for progress, variance in length of the AMRAP is key,” he says.
Will doing AMRAP workouts build muscle?
Again, AMRAPs can be tailored toward any fitness goal. “If building muscle is your goal, you can build a circuit that allows you to do that,” says Carvajal. Like any exercise regime geared toward strength gains, you’re gonna want to grab the weights, he says. “Using weight will break down your muscle fibers, which when repaired, will help them grow back even stronger.”
Feeling fired up? Try an AMRAP version of the famous CrossFit WOD, DT: 10 minutes of 12 deadlifts, 9 hang power cleans, and 6 push jerks (again, all with the same bar).
Watch this video below to master your deadlift technique:
The CrossFit WOD, Lynn, which entails completing 5 rounds of: max bench reps at bodyweight followed by max rep pull-ups is also considered an AMRAP and will build some serious upper-body strength, according to Mathews. Chest day, best day, amirite?
V important PSA: Even though you’re working against a timer, Luciania says, “the quality of the movement and quality of reps is more important than anything else.” says Luciani. Especially when weights are involved, it’s better to get two rounds with quality reps than four rounds with bad form. Form trumps speed here, Fam.
Besides, “you’re not going to reap the strength benefits of an exercise if the reps aren’t done well and to their full range of motion,” she says. And nobody’s able to build svelte shoulders or peachy glutes with when they’re sidelined with an injury. Okurrr?
Are AMRAP workouts cardio?
It can be! “Honesty, anything the keeps the lungs burning and heart rate high is a “cardio” workout, so AMRAPS do that because, if you’re constantly moving without stopping, you’ll jack up your heart rate and cause the body to breathe hard,” Carvajal says.
Is AMRAP a HIIT workout?
AMRAP is *not* synonymous with high-intensity interval training. HIIT workouts entail going at that hard AF level of effort for a short burst of time and then resting, before repeating, explains Luciani.
Regardless, don’t sleep on AMRAPs, they tend to be pretty high-intensity—especially when they include compound/full-body movements like thrusters, front squats, and burpees, which work multiple joints and muscles at once, says Luciani.
Think of it this way: If you’re challenged to get as many reps and rounds as possible, you’re gonna push yourself pretty damn hard, no? But, “exactly how high the intensity of the AMRAP is depends on how much work you’re willing to put into them,” Luciani says says. So, push-it, push-it to the limit (just not past your limit). K?
Carvajal adds: “At high intensity an AMRAP can help increase EPOC (or the afterburn effect), which means you’ll be burning calories for 12 or so hours after the workout.”
How do I add AMRAP workouts to my fitness routine?
You can incorporate AMRAPs in about a billion different ways. You can use any of the above AMRAPs. Or you can build your own by combining a few different exercises. Luciani suggests crafting a full-body AMRAP by picking a push movement, a pull movement, a squat, a hinge, and a lunge. “Do 10 reps of each movement and cycle through for 10 or 12 minutes,” she suggests.
Of course, you can always join a CrossFit gym—AMRAPs will typically make an appearance three or four times a week at most boxes.
Here are 6 AMRAP workouts to try
CrossFit Dumbbell AMRAP Workout
Grippy, repetitive, and cardiovascularly challenging, eight-time individual CrossFit Games veteran Stacie Tovar, Co-owner of CrossFit Omaha says, “This is movement-combo targets every muscle group in the body and keeps the heart rate soaring.” Just when you've had enough of one movement, you get to move onto another movement. But, then it’s rinse and repeat.
Time: 20 minutes
Equipment: 1 set dumbbells, sturdy object like a box or bench to step up and down on.
How to do it: Using one set of dumbbells, complete the following reps and movements over and over again, until the clock runs out.
5 Dumbbell burpee deadlifts (35 pound dumbbells for women)
If you can manage the prescribed two 35 pounds dumbbells safely, that's a great weight choice, says Tovar. “Otherwise choose a lower weight. Some other options 25 pound dumbbells, or a 15 pound set.” Moving well > lifting heavy. Okayyy?
Mountain Climber AMRAP Tabata Workout
Time: 4 minutes
Equipment: none
How to: Complete eight rounds of 20 seconds of mountain climbers followed by 10 seconds or rest. Woof.
Burpees AMRAP Workout
Time: 7 minutes
Equipment: none
How to: “If you’re looking for a more traditional cardio-boosting AMRAP, I recommend doing seven minutes of burpees,” says Mathews.
Cardio AMRAP Workout
Time: 30 minutes
Equipment: none
How to: Complete as many rounds as possible of 15 calories on a row machine, 15 burpees, and a 400 meter run.
Lynn CrossFit WOD
Time: 5 rounds of max reps
Equipement: barbell, pull-up bar
How to: Complete as many reps as possible of bodyweight bench presses (i.e. lifting your bodyweight on a barbell) and pull-ups. Allow for enough rest between rounds to recover. No time limit.
Total-Body AMRAP Workout
Time: 40 minutes
Equipment: pull-up bar, dumbbells
How to: This 40-minute AMRAP workout consists of five seven-minute parts, each with three moves performed back to back to back. Do each part in the order listed with one to two minutes of rest between parts.
12-minute AMRAP Workout
Time: 12 minutes
Equipment: barbell
How to: Williams suggests a 12 minute AMRAP of 8 overhead presses, 12 bent-over rows, and 16 deadlifts, all with the same barbell.
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