I saw my friend, Scott, the other night at a church function. As it turns out, Scott is working his way through Exodus 90 with 3 other men and has incorporated the Intentional Wellness workout plan into the journey.
Scott’s first words to me went something like this, “Hey, Ron… great to see you. Man, those AMRAPs!” I knew exactly what he meant and simply grinned and replied, “I know, brother. I know.”
AMRAP stands for “As Many Rounds as Possible” or, in some cases, “As Many Reps as Possible.” So what is an AMRAP style workout and why are they so challenging?
What is an “AMRAP” Workout?
Let’s start with what they are. Let’s say today’s workout is as follows:
So, over the course of ten minutes you’ll do as many “rounds” of these three exercises as possible… one right after the other with no rest. In this particular AMRAP the exercises are 5 pull-ups, 10 push-ups, and 15 air squats but you can do an AMRAP with any movement. In fact, if you’re feeling especially froggy, and want to enter what my kids and I refer to as the pain cave, just mix in some burpees and thrusters!
As an aside, the 10-minute AMRAP above also goes by the name of the “Half Cindy.” A full Cindy workout is a 20 minute AMRAP.
Why Are They So Demanding?
So that’s what they are… but why, you wonder, are they so demanding?
First, the AMRAP doesn’t cap the number of reps or rounds we’ll do. The only limit to an AMRAP is time. How much work you do in that time is totally up to you. And this, my friends, can really tax you mentally! It’s as if the AMRAP reaches into your soul and challenges you to be your best each and every time.
Additionally, since you don’t have a set number of reps to shoot for like you do during a “for time” style workout you don’t really have anything to lock your mental crosshairs on. Instead, you simply have to grind and battle through the discomfort until the clock reads 0:00.
Now, don’t get me wrong, doing something like “4 Rounds for Time” will also challenge you since your goal is to go faster. But, at least for me, the AMRAP is particularly fatiguing (mentally and physically) since you’re never quite sure how many reps/rounds you’ll do.
Give Them a Try!
So, once you’ve built up a strong enough base (i.e. you can do at least 20 consecutive push-ups, sit-ups, and air squats) I’d encourage you to give the AMRAP style workout a try.
We build up to the AMRAP during our 40-day Intentional Wellness program so be sure to download the free eBook by completing the form at the bottom of this article (click through to website if reading via RSS or email). And if you know others who may benefit from the program please share this article with them!
Until next time… be holy, eat clean, and do more push-ups!