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. But does AMRAP offer real strength and endurance benefits? And is it worth including in your regular workout plan? Here’s what the science says—and what a typical AMRAP session might look like.
What Is an AMRAP Workout?
An AMRAP workout challenges you to complete as many repetitions or rounds of a given circuit as possible within a predetermined time frame—usually between 5 to 20 minutes. The goal is to maintain a high intensity while ensuring proper form, often incorporating compound exercises like squats, push-ups, pull-ups, and kettlebell swings. It’s scalable and can be programmed for muscle endurance, metabolic conditioning, or even hypertrophy.
The Science Behind AMRAP
AMRAP-style training falls under the umbrella of high-intensity functional training (HIFT). Research published in the Journal of Strength and Conditioning Research shows that HIFT protocols improve both aerobic and anaerobic capacity, muscle endurance, and even body composition (Feito et al., 2018).
One benefit of AMRAP is the concept of self-regulation. Since you’re working against the clock rather than competing against a set number of reps, AMRAP naturally adjusts to the exerciser’s current fitness level. A 2020 study in Frontiers in Physiology found that time-based workouts like AMRAP can increase motivation and adherence in both beginners and trained individuals (Fisher et al., 2020).
However, because AMRAPs are demanding, they can increase fatigue and injury risk if done too frequently or with poor form. As such, they’re best used 1-2 times per week in a balanced training program.
Is AMRAP Worth It?
Absolutely—if your goals include improving muscular endurance, conditioning, and time-efficient workouts. AMRAP sessions build mental toughness, push cardiovascular limits, and allow you to track progress over time. But for pure maximal strength, traditional programs with longer rest periods and progressive overload may be more effective.
Sample AMRAP Strength Session (15 Minutes)
Warm-Up (5-10 Minutes):
- Jump rope – 1 minute
- Dynamic stretching (leg swings, arm circles)
- Bodyweight squats – 1×10 reps.
- Push-ups – 1×10 reps.
AMRAP (15 Minutes):
Complete as many rounds as possible of:
- 10 Dumbbell Front Squats (moderate load)
- 10 Push-Ups
- 10 Bent-Over Rows (dumbbell or barbell)
- 10 V-Ups or Plank Shoulder Taps
- Repeat
Track how many rounds you complete (in desired time) and aim to beat your score the next time. For progressive overload, increase weight or reps weekly.
Final Thoughts
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. Here is a beginner Jefit AMRAP workout to try.
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References
- Feito Y, Heinrich KM, Butcher SJ, Poston WSC. High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness. Sports. 2018;6(3):76. doi:10.3390/sports6030076
- Fisher J, Steele J, Smith D. High-Intensity Training (HIT): Effectiveness, Application, and Safety. Frontiers in Physiology. 2020;11:262. doi:10.3389/fphys.2020.00262
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