Do you consider yourself a Crossfit beginner, or have you ever simply walked through a gym and overheard people discussing things like AMRAPs? Well, you're not alone if that's the case. In the CrossFit community, "AMRAP" stands for "As Many Reps (or Rounds) As Possible. Due to the intense nature of the training sessions, which aim to push your body to its limits in pursuit of greater fitness, this method of working out has grown in popularity in recent years. Are you interested in learning more about what an Amrap training session entails? Check out some inspiring examples of Amraps that will jumpstart your fitness journey right away, and prepare to break a serious sweat in the process.
What Does AMRAP Mean?
As Many Reps As Possible (AMRAP) is one of the most frequently heard acronyms in any Crossfit gym. This abbreviation describes a specific type of exercise routine that aims to test the limits of athletes by setting a time limit on the number of repetitions they can perform.
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How AMRAP Workouts Work
An AMRAP workout consists of repeating a circuit of exercises as many times as possible in a given amount of time. To succeed, you should aim to maximize your rep count within the time constraint. In an AMRAP workout, the objective is to complete as many repetitions of a given exercise as possible within a given time limit. The goal of this type of workout is to push you to complete more repetitions than you would be able to if there were no time constraints at all.
Example of an AMRAP Workout
The goal of an AMRAP workout is to challenge athletes to push themselves beyond their limits and reach their goals faster.
The standard AMRAP workout consists of three rounds of a variety of exercises. The difficulty of the exercises should be adjusted accordingly. Squats, push-ups, and sit-ups are great bodyweight exercises for beginners, while advanced athletes can progress to using heavier weights or machines like cable rows and chest presses. The athlete should complete a set number of repetitions of each exercise before moving on to the next.
Ten minutes into an AMRAP CrossFit workout, you might complete three rounds of ten squats, eight push-ups, and six sit-ups. You'd have 10 minutes to try to get in as many rounds as possible. Because athletes are pushed to their limits in this type of training, they gain strength and stamina. You can increase the difficulty of your workout by performing fewer rest periods between sets or by performing more reps per exercise as your strength improves.
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Benefits of AMRAP Workouts
AMRAP workouts are beneficial for both seasoned athletes and newcomers alike because they challenge your physical and mental endurance while helping you gain strength and muscle mass quickly. The key to success with these types of workouts is consistency—the more consistently you work out, the better results you will see in terms of overall fitness gains. Additionally, since these workouts require you to focus on completing as many reps as possible with good form, they can also help increase your stamina and improve your overall performance.
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Precautions for Doing an AMRAP Workout
Before doing an AMRAP workout, it is important to make sure you are physically prepared. This means that you should be at a healthy weight and have no preexisting health conditions or injuries that could be exacerbated by intense exercise. It also means that you should be familiar with the proper form and technique for each exercise in your routine so that you can avoid injury while performing them. Additionally, if you are new to these kinds of workouts it is important to start slowly and gradually build up your intensity over time as your body becomes accustomed to the strain.
Due to their intensity level, it is important not to do too many AMRAP workouts in one week; instead, stick with one or two per week depending on your fitness level so that your body has time to recover from the strain of the workout. And make sure that you get adequate sleep each night to give your body the rest it needs after doing this type of intense physical activity.
Other Common Crossfit Terminology
One of the more common terms associated with Crossfit is AMRAP, but there are many more terms you need to know to get the most out of your workouts. Here’s a look at some other common Crossfit terminology.
- EMOM – EMOM stands for “every minute on the minute.” It’s a type of interval training that requires you to complete a set number of reps within one minute and then rest until the start of the next minute. This continues for a predetermined amount of time or rounds. EMOM workouts are great for building muscular endurance and stamina since they focus on completing maximum reps in a short amount of time.
- Tabata – Tabata is another form of interval training based on 20 seconds of intense exercise followed by 10 seconds of rest for 8 rounds total (4 minutes). The goal is to push yourself as hard as possible for those 20 seconds so that you can get the most out of your workout in the least amount of time possible. Tabata is great for burning fat and increasing cardiovascular endurance quickly and efficiently.
- WOD – WOD stands for “workout of the day” and generally refers to any specific Crossfit routine or session. It typically includes exercises such as bodyweight movements, Olympic lifts, running, rowing, and plyometrics, along with different rep schemes like AMRAP or EMOM. WODs can be tailored to any fitness level so it’s important to find an instructor who can help customize each session according to your needs and abilities.
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Performing AMRAPs
AMRAP workouts are great for pushing yourself beyond your comfort zone while helping you gain strength and muscle mass quickly. These types of workouts require consistency but can be very rewarding if done correctly with proper form and attention paid to rest periods between sets. If you’re looking for an extra challenge or want to add some variety to your fitness routine, give an AMRAP workout a try.
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