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AMRAP (As Many Rounds/Reps as Possible) Guide

An AMRAP follows the same structure as a circuit. You perform an exercise for the recommended repetitions using the recommended weight before moving to the next exercise.

When you have completed all of the exercises in the circuit, you go back to the beginning and repeat the circuit. The critical difference between an AMRAP and a circuit is TIME.

An AMRAP is performed against a running clock for a designated time. An AMRAP is at a higher risk of injury than traditional circuit training because the lack of rest that this training protocol promotes means that fatigue will occur, which may affect the quality of movement and exercise technique.

For this reason, it’s vital only to perform exercises you have experience with, have good form in, and the combination of weight vs reps is safe for you. This varies from athlete to athlete.

So, if in doubt of your ability, go lighter and stay safe.

Tracking Time

Set a timer to track the time and rounds completed.

SmartWOD is recommended,, as the app’s function allows you to tap the screen (+ icon) to record the rounds as you work through them.

Open the app, select AMRAP and set the workout duration.