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What is an AMRAP?

Updated: May 30

An AMRAP isn't just a workout; it's your personal invitation to make every second count, challenge yourself and push beyond your limits.

Whether you're new to CrossFit or looking to refresh your routine, an AMRAP is a great way to break through your physical and mental barriers.

Let's discover together how AMRAP workouts can help you reach your goals, increase your endurance and, most importantly, get to know yourself even better.

What does AMRAP mean?

SmartWOD Timer app on a smartphone and tablet

AMRAP stands for “As Many Rounds (or Reps) As Possible”. It is a training method that is widely used in the fitness world and especially in the CrossFit world.

In an AMRAP workout, you perform a set of exercises for a set amount of time, with the goal being to complete as many rounds of the exercise sequence or as many repetitions of a particular exercise as possible within that time frame.

AMRAP workouts promote both cardiovascular endurance and muscular strength. They challenge your body and mind to maximize effort in a limited time frame.

How does an AMRAP work and why is it effective?

Athlete doing lunges

AMRAP workouts are so effective because they force you to work continuously within a set time. This not only promotes improved cardiovascular health and muscle endurance, but also mental toughness.

The key to success lies in the balance between speed and a technically clean execution of the exercises. It's about finding your personal limit and challenging yourself to give a little more than you thought possible.

Tips for beginners: AMRAP workouts

  • Start with what you know: Choose exercises that you are familiar with. This will boost your confidence and minimize the likelihood of injury.

  • Find your pace: It's tempting to sprint straight away and give it your all. But the secret to AMRAP is perseverance. Find a pace that you can maintain - especially if the AMRAP is longer.

  • Track your progress: write down how many laps you complete to track your progress and set future goals. Or use apps like the SmartWOD Timer app to keep track.

What are the benefits of AMRAP workouts?

SmartWOD Timer on iPhone and tablet

AMRAP workouts are great for improving your endurance, strength and mental toughness.

By pushing your limits in a set period of time, you not only boost your cardiovascular health, but also improve muscle endurance. But that's not all.

  1. Efficiency: AMRAP workouts are time-limited, which makes them a good choice if you want to complete an intense workout in a short period of time. They are ideal for anyone with a tight schedule who is still looking for an effective workout.

  2. Flexibility: They are extremely adaptable to different fitness levels and goals. Exercises, intensity and duration can be customized to suit both beginners and advanced athletes.

  3. Improved cardiovascular endurance and muscle strength: By continuously working against the clock and aiming to complete as many rounds or repetitions as possible, AMRAP workouts improve both your cardiovascular health and muscle strength.

  4. Self-challenge and measurability of progress: AMRAPs allow you to challenge yourself by trying to surpass your previous performance. This makes progress measurable and motivates you to continuously improve your performance.

  5. Increasing mental strength: The challenge of working against the clock while pushing your limits promotes not only physical but also mental strength. AMRAP workouts require stamina, focus and the ability to keep going even when fatigued.

  6. No special equipment required: Many AMRAP workouts can be performed using your own body weight. This makes them an accessible option that can be done anywhere, anytime without the need for special equipment or a lot of space.

  7. Boost fat burning: The high intensity of AMRAP workouts can help boost your metabolism so that you continue to burn calories after your workout through the Excess Post-exercise Oxygen Consumption (EPOC) effect.

  8. Improve agility and coordination: The variety of exercises in AMRAP workouts can help improve your overall agility and promote coordination and body control.

By combining endurance, strength, flexibility and mental toughness in a single, customizable format, AMRAP workouts offer a comprehensive way to achieve your fitness goals and improve your overall performance.

AMRAP for beginners: Sample workouts

A group of CrossFitters

To give you a better idea of how AMRAP workouts are structured and how you can approach them as a beginner, here are some sample workouts for you:

AMRAP workout 1: Beginner-friendly (10 minutes)

  • 10 Squats

  • 10 Sit-ups

  • 5 Push-ups

Aim: Try to complete as many rounds of this exercise sequence as possible in 10 minutes. Focus on proper form and pace yourself so that you can work throughout without overexerting yourself.

AMRAP Workout 2: Cardiovascular Focus (12 minutes)

  • 100 meter/109 yards run (or rowing)

  • 15 Kettlebell Swings (light weight)

  • 10 Burpees

Aim: This combination aims to increase your heart rate and improve your endurance. Pay particular attention to your form during the burpees to avoid overloading. If they are too strenuous for you, you can also work with step-ups instead of jumping.

AMRAP workout 3: Full body (15 minutes)

  • 5 Pull-ups (or Ring Rows as alternative)

  • 10 Box Jumps (or Step-ups)

  • 15 Air Squats

Aim: This workout challenges the whole body and improves your functional strength and flexibility. Adapt the exercises to your fitness level to train safely and effectively.

Keep the overview: The AMRAP timer from SmartWOD

SmartWOD Timer on the tablet

Imagine this: You do a 20-minute AMRAP with lots of exercises. Do you remember how many rounds you've completed at the end? If you don't want to run to the whiteboard every time or draw a line on the floor with chalk, we have a better idea: the SmartWOD Timer app.

In the app, you can choose from different workout types such as Tabata, EMOM and, of course, AMRAP. Simply set the specified total time and record each completed lap with a simple tap on the display.

You can do this either on your cell phone, on your iPad or on your Apple Watch. This way, you can not only keep track of the time, but also your progress at all times.

AMRAP: Your key to limitless fitness and mental strength

As you can see, AMRAPs offer a simple but powerful method of pushing your physical and mental limits. As a beginner, it's important to be patient with yourself and gradually increase your progress. Don't be discouraged if progress seems slow at first.

Every AMRAP workout is a chance to surpass yourself and come back a little stronger. Stay focused, be proud of your progress and above all, enjoy the journey.




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