What AMRAP Means and a Simple AMRAP Workout

Posted On Sep 21, 2021 By Amy Kiser Schemper

A woman working out with dumbbells.

AMRAP workouts have been popping up all over the place: at our gyms and studios, our online apps and subscriptions. Perhaps you've heard of it and wondered, what is an AMRAP workout, and why is it so popular?

AMRAP stands for "As Many Rounds As Possible" or in some cases, "As Many Reps As Possible." Classes and coaches usually give a list of exercises and a prescribed repetition amount for each, and your goal is to get as many rounds as you possibly can in a certain time frame. You work at your own pace, take more rest if you need it, and compete against the clock for your best AMRAP.

AMRAP training is extremely effective in building strength and pushing your endurance. But be aware: sometimes this style of training can lead to rushing our movements, and sacrificing form for speed. Remember quality over quantity, and be sure you're getting good form, staying engaged, and going through the full range of motion of an exercise as you move through your rounds.

Ready to give it a go? Check out this AMRAP workout with weights below. Perfect for dumbbells or kettlebells!

Simple AMRAP Workout

Complete as many rounds as possible for 4 minutes, with one minute rest in between circuits.

Circuit #1

  • Squats
  • Rows
  • Full Crunch
  • Mt Climber

Circuit #2

  • Side lunge
  • Curl & Press
  • Bicycle
  • Plank Jacks

Circuit #3

  • Dead lift
  • Chest press
  • Side plank
  • Pop ups

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