AMRAP Week

Here’s the second instalment in our brand new ‘workout wisdom’ feature is all about AMRAP functional training 

Gym acronyms, whilst extremely common (HIIT, AMRAP, EMOM, RFT, RM, etc) are often referred to but for the majority, still unknown. This week, we delve into the realms of AMRAP sessions, giving even the most novice of trainers a better understanding into its set-up, the benefits and its risks.

WHAT IS AMRAP

As Many Reps/Rounds As Possible – AMRAP is an all-encompassing workout that is particularly well suited to mixed ability groups.  Common in Crossfit and Circuit Training environments, they allow participants, whether new to fitness or an experienced gym-goer the ability to work side-by-side.

Throughout the workout, no time is dedicated to recovery. Instead, participants are encouraged to take their own breaks when suitable.

The main goal throughout an AMRAP style workout is to complete as many rounds of the given exercises as possible.  Whether you complete 1 round or 10 rounds, it’s all relative to your ability.

BENEFITS

As with most resistance or functional training, the psychological as well as the physiological benefits are huge.  

From a simple sense of belonging, training with other people and seeing them push themselves to their extremes, to the physiological benefits of improved cardiovascular health, increase in strength/muscle mass, improved muscular endurance and [supports] fat loss (note: exercise isn’t the reason behind fat loss!).

As with most forms of functional training, you can also complete an AMRAP without any equipment at home.  Using your own body weight, coupled with a decent set of activities is easily achievable and more importantly for most, sustainable 

(follow our Daily Workouts on Instagram and in our Highlights for inspiration at @thefitnesstruck).

HOW TO MONITOR

An AMRAP always has a set routine, a set number of reps/rounds/calories and a time limit.

Reps are generally in the 10-30 bracket

Calories (using cardo equipment [Ski Erg/Row/Wattbike/Assault Bike]) is normally in the 5-15 bracket (eg: Ski Erg @ 12 cals)

Time is most commonly between 10-25 mins

AMRAPS are not easy and are meant to push you to your physical and mental limits.  You may not have the energy to check your fitness-tracker throughout the session, therefore record your total Reps/Rounds and revisit it in a few weeks, progression will be through improved Rep/Round count and a quicker recovery.

WHAT ARE THE RISKS

If you are new to an AMRAP type workout, PLEASE PLEASE ensure you enlist the help of a knowledgeable partner or professional to ensure your technique is sound before you start.  The risk of injury in an AMRAP type workout is relatively high, given you are completing against yourself to complete as many Reps/Rounds as possible, therefore your ‘form’ can be the first thing to fail, increasing your likelihood of injury.

REMEMBER – any form of new exercise or activity may take a while to perfect, and your first couple of attempts may result in only a few completed rounds.  You’re in it for the long haul, keep plugging away with an inspiring partner/trainer/fitness provider and you’ll soon be ‘double-undering’ or ‘TTB’ in your sleep.

(*Double-undering = double skip & TTB = Toes to Bar leg raises – both common in Crossfit Environments)

OUR FAVOURITE AMRAPS

Time: 25mins

30 x Air Squats

20 x Sit Ups

10 x Burpees

Time: 20mins

30 x Mountain Climbers

20 x Jump Squats

10 x HRPU (Hand Release Press Ups)