Sometimes we need to go back and cover old material both as a refresher and as a way for anyone new to my workouts and the ZGYM to acquaint themselves with some of the terms I use on this site. Today’s post is going to be about AMRAP- what it means, the benefits, and examples of how it’s done.

So let’s get started.

AMRAP

AMRAP is short for As Many Reps as Possible, although in some circles it can also mean As Many Rounds as Possible. It originally came from Crossfit, and of course made its way over to my workouts.

Benefits of AMRAP

At first glance, an AMRAP may seem easy, but in reality, appearances can be deceiving. You may find doing a single set a walk in the park, until the clock has barely budged a minute and you’re going to have to find a way to survive the rest of the workout doing the same round over and over again.

AMRAP workouts focus on you performing with maximum effort and efficiency. You obviously don’t want to push through the routine with sloppy form (and risking an injury), but you do need to challenge yourself and get out of your comfort zone. Which is why AMRAP is effective- the benefits of this type of training include:

• Burning Fat
• Building Strength
• Muscle Tone
• Endurance
• Mental Focus and Stamina
• Variability
• Efficiency

Putting Into Practice

Doing an AMRAP is as simple as it sounds- you’re going to perform either one or a series of exercises as much as you can within a certain amount of time. This period of time falls somewhere between 10-30 minutes, although you’ll find that most AMRAP workouts last for about 20. AMRAP routines also vary when it comes to the individual exercises they assign. Some may be focused on the upper body, the lower body, or even the entire body. Over time, you’ll be able to customize your own routines once you get a hang of the intensity that’s involved!

A very simple AMRAP routine might go something like this:

Set a timer for 10 Minutes

Perform the following set of exercises for as many rounds as possible until the timer runs out.

10 Squats

20 Jumping Jacks

10 Pushups

20 Burpees

When doing an AMRAP, keep a tally of how many rounds you manage to complete during the workout.

Something else you may not realize is that no two people are going to do an AMRAP routine the same way. Remember when I mentioned keeping a tally of how many reps or rounds you can complete? Well, that’s where the competition comes in. You may try to beat your friend or just your personal best. This not only gives the workout a competitive edge, it makes it kind of fun and fulfilling, especially when you’ve made great progress since the last time you finished.

A bittersweet touch to AMRAP training is the fact that you know what you’re in for from the start- you’ll know how long it’s going to last, the exercises you’re going to do, and for how many repetitions.
A final thing to note is that you control the intensity. Obviously, you get what you put into the workout, but you have the power to choose whether or not you’re going to coast through it or maximize your potential- in short, you can exercise at whatever pace you choose. The choice is up to you to decide!

Start Right Now

Now that you know what an AMRAP is, it’s time for you to get started and take your training to a whole new level. There are many routines  in the ZGYM for you to do; I’ve included just a few of them here for you to do right away:

For Beginners

Bunny Slope Workout #4

Beginner Strength #8

Upper Body & Abs Basics #5

Intermediate to Advanced

12 Minute Body #9

15 Minute Fit Slide #1

Body Crush #6

Low Impact Full Body #9X