If you’re in for the December Fitness Bingo challenge, you’ve noticed a couple of AMRAPs on the board.
Here, we give an overview of the three AMRAP (as many reps/rounds as possible) workouts, including why these types of workouts are effective and what the purpose of each workout is.
It’s no secret that AMRAP-style workouts are a favorite of CrossFit boxes around the world. The workouts are great for tracking progress, challenging athletes to put forth max effort, and eliminating excuses.
Typically focused on a one to three movements, AMRAP workouts are short, usually no more than 20 minutes. Depending on the time limit, movement, and number of reps, an athlete may only complete three or four rounds. But when she comes face-to-face with that workout again a month or two later, she’s able to do four or five rounds. A much needed ego boost and reassurance that she is, in fact, getting stronger and faster.
Because the workouts are short and the movements are relatively simple, an athlete should be tackling these workouts with intensity. Ever hear of HIIT (high intensity interval training)? Sound vaguely similar to the description of an AMRAP? There’s a reason this trend in exercise is so popular. It gets results.
Finally, since the workouts max out at 15 or 20 minutes, no athlete can whine or complain that she doesn’t have time to do these workouts. And because workouts are so quick, they typically rely on bodyweight movements or exercises with minimal equipment, meaning an athlete can complete them in their home.
AMRAP 1 – 10 minutes
10 Lunges (each side)
10 KB swings (Romanian)
10 Mountain climbers
Why we do it: all three movements are excellent ways to engage and strengthen our posterior chain (hamstrings, glutes, and core muscles). They are also simpler movements that can be done quickly so completing multiple rounds within the 10-minute timeframe should be very doable.
Suggested weight: Lunges can be bodyweight or weighted lunges depending on the athlete’s ability. Kettlebell swings should be moderately heavy, no more than 50 pounds. Mountain climbers are a bodyweight exercise.
Too easy? Go faster.
Too hard? Go slower. (That’s the beauty of an AMRAP).
AMRAP 2 – 12 minutes
10 yards of lunges
15 mountain climbers
20 air squats
Why we do it: Similar to the first AMRAP, these bodyweight exercises again engage that posterior chain. Because there are no kettlebell swings or equipment involved, movements should be quick. If your workout area doesn’t have 10 yards, do five lunges on each side.
Suggested weight: All bodyweight exercises. No weights required.
Too easy? Go faster.
Too hard? Go slower.
In case you missed it: EMOMs explained
Up next: Strength and conditioning exercises