As Many Rounds as Possible. The goal in an AMRAP-style workout is to complete as many rounds of the workout as you can within a designated time limit. An AMRAP-style workout is a time-priority workout, because the time of the workout is fixed. AMRAP workouts are scaled by adjust the load, complexity, or reps of one of the workout elements.
A famous example of an AMRAP workout is Cindy.
20 Minute AMRAP:
- 5 Pullups
- 10 Pushups
- 15 Air Squats
At Sand and Steel, you coach will provide you with a target number of rounds to complete to hit the stimulus. In the case of Cindy, scale the exercise difficulty so you can complete 14-20 rounds within the 20 minutes.
AMRAP workouts typically last anywhere from 5 to 30 minutes, depending on the specific goals of the workout and the fitness level of the participants. A shorter AMRAP might focus on high-intensity exercises that challenge muscular endurance and power, while a longer AMRAP may incorporate a mix of strength, cardio, and functional movements that test overall stamina and aerobic capacity. Each workout generally includes a variety of movements, such as bodyweight exercises (like push-ups and squats), weightlifting exercises (like deadlifts or kettlebell swings), or cardio movements (like jumping rope or rowing). The repetition-based or round-based structure of AMRAPs makes them adaptable for all fitness levels, as participants can scale movements or modify weights to suit their abilities.
The goal of an AMRAP workout is to maintain a steady pace, aiming for as many quality reps or rounds as possible without compromising form. However, pacing in AMRAPs can be challenging, as the constant push to achieve more reps or rounds can lead to fatigue. Effective pacing strategies include breaking up sets to manage fatigue, focusing on steady breathing, and setting personal goals, such as aiming to match or surpass previous AMRAP scores. This self-competition aspect of AMRAPs provides a benchmark for progress over time, as athletes can see improvements in strength, speed, and endurance with each attempt.