AMRAP: What it is, benefits and examples for all levels

If you've started CrossFit training, you've probably already heard of the term. AMRAP.

This acronym is one of the most popular training structures in the world of functional fitness... and also one of the most effective.

In this article we explain what an AMRAP is, why it works so well, what benefits it has and how you can incorporate it into your routinewhether you are a beginner or an experienced athlete.

What does AMRAP mean in CrossFit?

AMRAP means "As Many Rounds (or Reps) As Possible".or in Spanish: "as many rounds or repetitions as possible".

During an AMRAP, a fixed time limit (e.g., 10, 15 or 20 minutes), and the objective is to complete as many rounds or repetitions as possible of the proposed exercise circuit in that time.

Basic example of AMRAP 10 minutes:

• 10 push-ups
• 15 squats (air squats)
• 20 jump ropes (jump rope)

For 10 minutes, you do this cycle as many times as you canresting only as much as necessary.

How to interpret the result?

Normally in classes, you write down the full rounds + extra repetitions. For example: "3 + 5" will mean that you have done 3 full rounds and 5 repetitions.

In CrossFit Open, on the other hand, it is more common to see the total sum of all repetitions. For example: 140 repetitions.

Why are AMRAPs so effective?

AMRAPs have become popular not only in CrossFit, but in functional training in general for several reasons:

If you go to the box regularly you don't have to worry about the programming because it is enough to follow the classes but if you are traveling and you want to "do a little workout" to move but without doing all the steps of a class - warm up, strength/skill, Wod, cool down - you can prepare an Amrap with exercises that you can do where you are, and you will have fulfilled.

Benefits of training with AMRAPs

Training with AMRAPs not only improves your performance in the box, but also offers very practical advantages:

How to structure a good AMRAP?

For an AMRAP to be effective, the following must be taken into account:

Adequate duration

• Beginners: 6-10 minutes
• Intermediate: 10-15 minutes
• Advanced: 15-25 minutes

Number of exercises

Ideally between 2 and 5 exercises to avoid monotony, but without losing fluency.

3. Muscle balance

Combines exercises of upper body, lower body and core for a complete stimulus.

Examples of AMRAP by level

AMRAP for beginners (8 - 10 min)

AMRAP intermediate (12 - 15 min)

Advanced AMRAP (20 min)

Tips for getting the most out of your AMRAPs

• Keeps good control of rounds (use a whiteboard or index cards). If you like gadgets, Velites has this one. super cool abacus to help you keep score. You have discount on the entire store with the coupon ANABELPUMP
• Heats well before starting: activate the whole body so that the time spent on AMRAP is intense.
• Manage the paceDo not burn yourself in the first few minutes. This is the most delicate point. Most people easily fall into extreme exhaustion when there is still a lot of AMRAP ahead. This type of training will help you to get to know yourself little by little to know how to manage your energy efficiently.
• Breathe consciously not to lose control of the effort.

Conclusion

The AMRAP format is a simple but powerful tool for efficient training. Whatever your level, you can adapt this type of training to your goals and improve your performance without the need for long or complicated routines.

If you want to continue to improve in CrossFit, add at least one or two AMRAPs a weekand you will see how your physical and mental capacity soars.