AMRAP Workouts For Next Level High Intensity

amrap workouts

Looking For The Best CrossFit AMRAP Workouts? We’ve Got You Covered!

AMRAP, an acronym for “as many repetitions as possible” is a high intensity training program widely used in sports such as CrossFit.

This high intensity training is essential for the preparation of athletic sports or simply to achieve fitness goals or improve your level of physical conditioning.

In recent years, Cross-Fit and functional training have had great fortune in terms of becoming more popular and practiced in more gyms around the world. This rapid rise in popularity can be attributed mainly to the wide array of their versatile and adaptable workouts.

Many sports apply methods of HIIT (High Intensity Interval Training). There are many types of interval training used in Cross Fit locations or functional courses. Among the main and most popular we certainly remember Tabata, EMOM and AMRAP.

What is AMRAP training?

As previously mentioned, AMRAP refers to performing as many reps as possible so this is another time-based workout protocol. Usually the word AMRAP is accompanied by a number (e.g. AMRAP 10) which indicates the time in which to perform the assigned exercises.

Examples of AMRAP Workouts

AMRAP is a type of training that can be performed with a single exercise or a combination of two or more exercises (e.g. a circuit or a superset) to be repeated one after the other until the time runs out.

Let’s take a look at some examples of AMRAP WODs (workout of the day) in detail.

AMRAP 5 minutes (Bodyweight)

  • 10 push ups
  • 20 air squats
  • 30 jumping jacks

This quick 5 minute circuit involves performing 10 push ups, 20 leg push ups and 30 jumping jacks, opening and closing the legs and arms.

This entire WOD makes use of only bodyweight exercises which allows you to perform this training anywhere and without the need for expensive or bulky equipment.

A sample AMRAP WOD using basic fitness equipment is as follows:

AMRAP 15 minutes

  • 20 sit ups
  • 50 rope jumps
  • 20 kettlebell swings
  • 50 rope jumps

In this 15-minute circuit, consisting of 3 exercises, there are two exercises with a piece of fitness equipment (alternating swings with kettlebells and jumping with a rope) and a single bodyweight exercise (traditional sit ups).

AMRAP workouts can also make use of a single exercise only such as the following one:

AMRAP 10 minutes

  • Burpees

In this case it is necessary to perform as many burpees as possible in 10 minutes. In this exercise, more than the others, it’s necessary to know how to adapt the physical effort you put forth in order to maintain a good repetition rate for the entire duration of the exercise.

AMRAP and Recovery Times

The peculiar thing about AMRAP is the absence of recovery. Let’s look at this in more detail. The goal of AMRAP is to perform as many repetitions as possible of a particular exercise in a specified time so taking advantage of the seconds available to complete as many repetitions as possible is essential.

It’s necessary to be able to adequately manage the metabolic and cardiorespiratory resources in order to not become fatigued early on but also, on the contrary, not to reserve too much energy and therefore not to give your maximum effort during the exercise.


Why do AMRAP?

AMRAP is used both for racing and in competition and to evaluate the athletic level.

In CrossFit, for example, many races have AMRAP as a training method, objectively evaluating the level of an athlete.

In training, AMRAP is very useful for evaluating the current fitness level to compare it with the past or future and, therefore, evaluate the progress of training. An objective and easily applicable standard protocol is usually used.

Benefits of AMRAP

Performing an AMRAP WOD at an adequate intensity consumes a lot of calories in a very short time.

Due to the absence of preset recovery times, AMRAP is an excellent HIIT training method that allows an improvement in cardiorespiratory and muscular performance, increases the activity of enzymes for energy metabolism and, in the long term, reduces the sense of fatigue post exhaustive exercise.

How often can I do AMRAP?

Well-trained subjects can tolerate HIIT exercises, and therefore also AMRAP, even performing it every day (CrossFit is an example).

However, especially at the beginning of a new practice or sport, it is advisable to perform HIIT every other day and then gradually increase the intensity and frequency of training.

Who can do AMRAP?

Anyone can perform AMRAP if the right measures are taken and exercise selection and workout time are appropriately chosen for the individual’s athletic level.

Exercise progressions and regressions, used extensively in the world of functional training are the key to allowing anyone to train effectively and in the safest way possible. Knowing how to assign suitable exercises is an essential prerogative of a good coach or instructor.

However, it should be noted that AMRAP is a HIIT protocol, therefore this is high intensity training and has a strong cardiovascular impact.

Because of this, it’s strongly advised that any individual planning to participate in a rigorous training protocol such as AMRAP get approval from their doctor or physician before engaging in such programs.

That wraps up this list of AMRAP workouts. There are countless workout possibilities that can be created so feel free to implement this training protocol using your favorite exercises.