AMRAP Protocol - As Many Reps/Rounds As Possible

AMRAP is an acronym for "As Many Reps/Rounds As Possible". It is a very popular training protocol in CrossFit and Functional Training, but can be used in any type of functional or high-intensity training.

How AMRAP Works:

1. Set Time : You set a specific time for your workout session. It can be any length, but common intervals range from 5 to 30 minutes.
2. Exercise List : Choose a series of exercises that will be performed consecutively. It can be a single exercise or a combination of several.
3. Repetitions or Rounds : You can choose to do a fixed number of repetitions of each exercise before moving on to the next (repetition AMRAP) or complete a sequence of exercises (round) as many times as possible (round AMRAP).
4. Execution : Within the allotted time, you perform as many repetitions or rounds of the chosen exercises as possible. The idea is to maintain a high intensity and minimize rest periods.

Examples of AMRAP Workouts:

1. 10 minute AMRAP :

   • 10 squats
   • 10 push-ups
   • 10 burpees
   • Repeat this sequence as many times as possible in 10 minutes.

2. 15 minute AMRAP :

   • 15 kettlebell swings
   • 15 sit-ups
   • 200 meters run
   • Perform these activities repeatedly for 15 minutes.

Benefits of AMRAP:

1. High Intensity : Promotes intense training, ideal for improving overall physical condition and burning calories.
2. Time Efficiency : Excellent for those who have little time to train, as it allows effective training in short periods.
3. Measurable Progress : Easy to measure progress as you can count the number of reps or rounds you have managed to complete in a period of time.
4. Adaptable : Can be adjusted to any fitness level and any type of exercise.

Tips for AMRAP:

1. Exercise Choice : Choose exercises that you can perform with good form and safely, especially when you are fatigued.
2. Pacing : While the idea is to do as much as possible, it's important to find a sustainable pace to avoid burning out quickly.
3. Safety : Maintain proper form throughout all exercises to avoid injury. Take short breaks if necessary to ensure that your technique does not deteriorate.

AMRAP is a versatile and effective tool for high-intensity training, and can be adjusted for different goals and skill levels.