What is AMRAP training?
by Alberto Fernando Martínez·
You will have wondered on many occasions what AMRAP means. Even if you practice CrossFit , you still may not relate concepts. Until you suffer it, you don't get the meaning of this type of typical CrossFit training, very carried out in box planning. To get rid of doubts and enjoy its benefits, we explain why it will be your best ally to keep fit, gain muscle and burn fat thanks.
What is AMRAP training
AMRAP comes from the acronym "as many repetitions as possible", or what it means, do as many repetitions or rounds as possible in a stipulated time. The most common time to perform this type of WOD (Workout Of the Day) is 20 minutes, but we can do it in any time limit. We advise starting with AMRAP of a few minutes, since controlling one of 20 minutes will take you a while until you are aware of what it means to move the body for so long at a medium-high intensity.
At first, it is normal for it to be difficult to adapt to the AMRAP format, since they help us learn to dose our energy throughout the marked time. It requires strategy, concentration and aerobic capacity. And that is something that seems simple, but it is not at all. For example, in a 12-minute AMRAP it is useless to go to "full" for the first 6 minutes and the remaining 6 minutes not being able to do some simple push-ups. In other words, for this it is essential that you regulate and store proportionate rest to reach the end of the training.
During the minutes marked by the AMRAP we must have the time on the clock under control, know how long it takes us to do a round or do "x" repetitions, and gradually dose ourselves to get the most out of ourselves throughout the marked time.
Examples of AMRAP Workouts
7 minute AMRAP
10 Pull Ups
For someone who masters this type of training and movements well, they should do each round of the AMRAP (35 repetitions) in less than 2 minutes. If we keep up the pace, after 7 minutes we would have done around 4 laps or more, that is, about 140 repetitions in 7 minutes of work.
Keys to face this 7-minute AMRAP circuit
Always, before each training session, we must set ourselves an objective and a strategy. Knowing which exercise we can use to lower heart rate and rest during AMRAP, which one to reduce arm fatigue or which exercise we are best at and can push.
In the squats we can go relatively fast and let go of the arms and take the opportunity to breathe. If we master the pull-ups we should attack them and go "unbroken" without breaking 10 reps. And in the burpees, although they are few, do them calmly, it is useless to do 5 very fast burpees and at the end of them not having the energy to start the squats for the next round.
Benefits of AMRAP Training
The AMRAP is a type of training that generates the following benefits in the human body:
A good AMRAP allows you to gain cardiovascular and muscular resistance in the same workout.
In a short time you can do a workout and be left with a good feeling. You can always spare 10 minutes for an AMRAP.
You will gain confidence in yourself, by being able to push yourself and challenge yourself within the AMRAP and have that competitiveness to do one more repetition.
You will activate your metabolism very quickly and that is summed up in a good fat burning.
You can train with a family member or friends, and enjoy squeezing and encouraging each other to create that healthy environment that will make you get everything you have inside.
We do not need to have a lot of material.
Examples of AMRAP training for you to practice and learn about this training methodology. From the Bileven Blog we provide you with several examples:
12 minutes AMRAP
12 wall ball shots
12 kettlebell swings
12 kettlebell snatches
26 minutes AMRAP
10 pull ups
15 kettlebell swings
20 box jumps
12 minutes AMRAP
20 kettlebell swings
20 kettlebell push press
30 minutes AMRAP
12 burpee thrusters and overhead press
10 single leg deadlift and row (each side)
20 kettlebell swings
10 reverse lunge and press (each side)
12 kettlebell squat jacks
12 2-press sumo squat and upright row
8 minutes AMRAP
4 handstand push up
8 kettlebell swings
12 GHD sit ups