This is a beginner AMRAP workout. It should take about 15-minutes after the warm-up is complete. All sets are performed using bodyweight or dumbbell only. If you’ve spent any time in a CrossFit box or on social media fitness pages, you’ve likely heard the term “AMRAP.” Short for As Many Rounds (or Reps) As Possible, AMRAP workouts are a form of strength and conditioning training that push you to your physical limit in a set amount of time. AMRAP Strength Session (15 Minutes) Warm-Up (5-10 Minutes): Jump rope – 1 minute Dynamic stretches (leg swings, arm circles) Bodyweight squats – 6 reps Push-6 reps AMRAP (15 Minutes): Complete as many rounds as possible of: 10 Dumbbell Bench Squats (moderate load) 10 Push-Ups 10 Bent-Over Rows (dumbbell or barbell) 10 V-Ups or Plank Shoulder Taps Track how many rounds you complete (in 15-minutes) and aim to beat your score the next time. For progressive overload, increase weight or reps weekly. There are two rounds in this particular workout session. Remember, AMRAP training is a powerful, science-backed tool that can elevate your strength, endurance, and mental grit—especially when time is limited. As with any intense workout format, recovery, proper form, and variety are key. Use AMRAPs wisely, and they’ll become a valuable asset in your strength training toolbox. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit