What is this?
AMRAP stands for As Many Rounds (or Reps) As Possible. In an AMRAP section, you define a list of exercises and a time cap. The client cycles through all the exercises continuously, completing as many full rounds as they can before the timer runs out. There is no prescribed number of rounds. The goal is maximum effort within the time limit.
Why is it useful?
- Great for conditioning, metabolic work, and cardiovascular fitness
- Self-regulating: fitter clients naturally complete more rounds
- Easy to track progress over time by comparing round counts
- Keeps clients moving with minimal rest, maximizing training density
- Works well as a standalone conditioning session or a workout finisher
Step-by-Step Guide
Creating an AMRAP Section
- Open the Workout Builder from a program, client training tab, or library.
- Click Add Section.
- Select AMRAP as the section type.
- Give the section a name (e.g., "8-Min AMRAP Finisher").
[Screenshot: section type selector with AMRAP highlighted]
Setting the Time Cap
- After selecting AMRAP, the time cap field appears at the top of the section.
- Enter the total duration in minutes (e.g., 8 minutes, 12 minutes, 20 minutes).
- This is the total working time. When the timer reaches zero, the client stops.
[Screenshot: AMRAP section header showing the time cap field set to 8 minutes]
Adding Exercises
- Click the + button to add exercises from the library.
- Add multiple exercises to form one round.
- For each exercise, set the target reps per round (e.g., 10 push-ups, 15 air squats, 20 sit-ups).
- Clients will cycle through these exercises in order, repeating from the top each round.
[Screenshot: AMRAP section with three exercises and rep targets listed]
How Clients Execute an AMRAP
When a client starts the AMRAP section in the mobile app:
- A countdown timer starts based on your time cap.
- The client performs Exercise 1 for the prescribed reps, then Exercise 2, then Exercise 3, and so on.
- After completing all exercises, that counts as one round.
- The client immediately starts the next round from Exercise 1.
- When the timer expires, the client records total rounds completed (and any partial reps).
Example AMRAP
10-Minute AMRAP:
- 10 Kettlebell Swings
- 12 Box Jumps
- 14 Wall Balls
The client repeats this cycle for 10 minutes, aiming to complete as many full rounds as possible.
Things to Note
- There are no built-in rest periods in an AMRAP. Clients rest as needed but the clock keeps running.
- The time cap is the only constraint. There is no set number of rounds.
- AMRAP sections work with all exercise types, but Reps Only is most common.
- You can use an AMRAP section as a full workout or as one section within a larger workout.
- Clients log their total rounds and any partial reps at the end.
FAQs
What is a good time cap for an AMRAP?
It depends on the goal. Short AMRAPs (4-8 minutes) work well as finishers. Longer AMRAPs (12-20 minutes) can serve as the main conditioning piece.
Can I add weighted exercises to an AMRAP?
Yes. You can prescribe weight for any exercise. For example, 10 Deadlifts at 60kg within the AMRAP cycle.
How do clients track their score?
Clients record the total number of completed rounds and any extra reps in the mobile app when the timer ends.
Can I nest an AMRAP inside a workout with other sections?
Yes. You can combine an AMRAP section with Regular, EMOM, or any other section type in the same workout.