The 6 Best AMRAP Workouts To Build Your Fitness

CrossFit is known for its diverse and challenging workout formats, and one of the most popular among them is AMRAP, which stands for “As Many Rounds (or Reps) As Possible.”

Whether you’re a seasoned athlete or new to CrossFit, AMRAP workouts offer a great way to increase your aerobic capacity, track your progress, and improve your fitness. 

I struggled with pacing for years before learning about its importance for long-term development. When CrossFit athletes don’t pace correctly, they often burn out, blunting their ability to improve their metabolic conditioning. 

This results because rather than developing their conditioning and ability to sustain efforts, their brain and system get good at expending all their energy and learning to hold on for dear life until the workout ends. Over the last 12 years of coaching CrossFit and working as a performance physical therapist, 

I have seen tremendous improvements in athletes and my own performance when the focus switches to repeatability with slow increases in sustainable pace over time. Understanding and implementing proper pacing strategies is critical to unlocking your full potential in AMRAP workouts.

In this article, we’ll explore AMRAP workouts, why they’re beneficial, how to perform them effectively, and provide you with a variety of example workouts to try.

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What Are AMRAP Workouts?

AMRAP stands for “As Many Rounds (or Reps) As Possible.” In an AMRAP workout, you aim to complete as many rounds or repetitions of a given set of exercises within a set amount of time. 

The goal is to perform the exercises continuously and with minimal rest, pushing yourself to achieve maximum output and efficiency to complete as much work as possible. This format encourages athletes to maintain a relatively high intensity of activity the entire time, making AMRAPs both physically and mentally challenging.

In CrossFit, AMRAP workouts are a staple because they are highly effective in building cardiovascular endurance and stamina. It also facilitates increases in muscle mass and fat loss when done appropriately. 

They can be tailored to any fitness level, making them accessible for beginners while challenging for advanced athletes. During an AMRAP session, athletes perform a predetermined set of exercises in a circuit, repeating the circuit as many times as possible within the allotted time. 

This approach allows for measurable progress, as athletes can track the number of rounds or reps completed and strive to improve in subsequent workouts.

AMRAP training is often included in CrossFit WODs (Workouts of the Day) due to their versatility and ability to provide a comprehensive workout in a relatively short period. 

You can design AMRAPs to focus on different aspects of fitness, such as strength, endurance, or skill development, by selecting appropriate exercises and time frames.

AMRAP workouts can vary significantly, depending on the intended intensity and energy systems you want to train. Typical time frames include:

• 5-10 minutes: Short AMRAPs are typically high-intensity workouts and focus on maximizing effort in a short amount of time. They are great for metabolic conditioning and often feature simple, high-turnover exercises.
• 10-20 minutes: These medium-length AMRAPs balance intensity and endurance. They provide enough time to challenge the cardiovascular and muscular systems to work together to find a good pace for the interval. Most CrossFit workouts will fall into this time domain.
• 20-30 minutes: Longer AMRAPs require sustained effort and mental focus as repetitions and rounds can become monotonous. This type of workout usually calls for lower turnover exercises and those that won’t create a significant amount of tension in the muscle so that the specific exercise can be repeated.
• 30+ minutes: Extended AMRAPs are less common but are used to develop long-duration stamina and build an aerobic base. Workouts that last 30+ minutes are typically for base building and recovery. During base building extended AMRAPs, the focus is on your own pace and working to extend that pace out for as long as possible to enable you to train shorter workouts with higher intensity.

Benefits of AMRAP Workouts

Here are some of the reasons you should incorporate AMRAP workouts into your training.

Builds endurance and stamina

AMRAP workouts are excellent for building both cardiovascular endurance and muscular stamina. By continuously performing exercises with minimal rest, your heart rate remains elevated, improving aerobic capacity. 

The repetitive nature of AMRAPs also enhances muscular endurance, allowing your muscles to sustain effort for extended periods. 

This dual benefit makes AMRAPs a powerful tool for overall conditioning, helping athletes perform better in various physical activities and sports.

Teaches proper pacing

One essential skill developed through AMRAP workouts is pacing. Since the goal is to complete as many rounds or reps as possible within a set time frame, athletes must learn to manage their energy and avoid burning out too quickly. 

This involves finding a sustainable pace that allows continuous movement without excessive fatigue. Proper pacing is crucial for maximizing performance in AMRAPs and improving efficiency in longer workouts and competitions.

Compare scoring set to set

AMRAP workouts provide a straightforward way to track progress and compare performance over time. By recording the number of rounds or reps completed in each session, athletes can easily see improved fitness levels. 

This measurable aspect of AMRAPs makes them ideal for setting goals and monitoring development. Additionally, comparing performance from one session to another or from one set to the next within the same workout helps identify strengths and areas for improvement, providing valuable feedback for future training.

Common Mistakes During AMRAP Workouts

Even experienced athletes can make mistakes during AMRAP workouts that hinder their performance and progress. Identifying and addressing these common pitfalls can help you get the most out of your training sessions. Below, we outline some typical errors and provide tips on how to avoid them.

Unsustainable pacing

Moving at an unsustainable pace for the time domain is a common mistake in AMRAP workouts. Many athletes start too fast, expend too much energy early on, and struggle to maintain intensity as the workout progresses. 

Finding a steady pace that you can sustain throughout the workout is crucial for ensuring consistent performance and avoiding burnout.

Too complex movements

Using too complex or challenging movements for your current fitness level can hinder your progress and increase the risk of injury due to poor form. It’s important to select exercises that you can perform repeatedly with proper form and technique. 

Scaling the movements appropriately allows you to maintain intensity and focus on building endurance and strength safely.

Lack of a repeatability measure

Not having a measure of repeatability can make it challenging to track progress and optimize performance. Ensure that your workouts include movements and sets that you can consistently replicate. 

This repeatability allows you to monitor improvements and adjust your training accordingly.

Improper progression

Not progressing from longer and slower AMRAPs to shorter and faster AMRAPs can limit your development. Start with longer, lower-intensity workouts to build a solid aerobic base and muscular endurance. 

Gradually introduce shorter, high-intensity AMRAPs to improve your speed and power. This structured progression helps you adapt and excel in various workout formats, from steady-state cardio to high-intensity interval training.

Example CrossFit AMRAP Workouts

AMRAP workouts are a staple in CrossFit, providing a structured yet challenging way to push your limits and track your progress. Although not an exhaustive list, here are some well-known AMRAP workouts categorized by skill level to help you incorporate this training method into your fitness routine. 

Beginner workouts utilize mostly basic movements such as bodyweight exercises and cyclical modalities. A more advanced type of AMRAP workout incorporates free weights such as barbells and dumbbells. 

The added external load elevates the complexity and intensity of the workout as you have to make strength training movements sustainable, which is more complicated than when you are just using your body weight. 

Beginner AMRAP Workouts

1. Cindy
   • Duration: 20 minutes
   • Exercises:
     • 5 pull-ups
     • 10 push-ups
     • 15 air squats
   • Description: “Cindy” is a classic CrossFit workout perfect for beginners. It combines basic bodyweight movements to build strength and endurance.
2. Mary
   • Duration: 20 minutes
   • Exercises:
     • 5 handstand push-ups
     • 10 pistols (alternating legs)
     • 15 pull-ups
   • Description: “Mary” is a more advanced workout among the beginner category, introducing challenging movements like handstand push-ups and pistols, but it’s still scalable for those new to CrossFit.

Intermediate AMRAP Workouts

1. The Chief
   • Duration: 5 rounds of 3 minutes each, with 1-minute rest between rounds
   • Exercises:
     • 3 power cleans (135/95 lbs)
     • 6 push-ups
     • 9 air squats
   • Description: “The Chief” is a fast-paced workout that tests strength and conditioning. The short rounds with brief rest periods make it a challenging yet manageable workout for intermediate athletes.
2. 18-Minute AMRAP
   • Duration: 18 minutes
   • Exercises:
     • 15 kettlebell swings (53/35 lbs)
     • 15 box jumps (24/20 inches)
     • 15 wall balls (20/14 lbs)
   • Description: This 18-minute AMRAP incorporates kettlebell swings, box jumps, and wall balls to provide a balanced workout that builds power, agility, and endurance.

Advanced AMRAP Workouts

1. Nate
   • Duration: 20 minutes
   • Exercises:
     • 2 muscle-ups
     • 4 handstand push-ups
     • 8 kettlebell swings (70/53 lbs)
   • Description: “Nate” is a hero WOD that challenges even the most seasoned CrossFitters with high-skill gymnastics movements and heavy kettlebell swings, requiring strength, technique, and endurance.
2. Quarterfinals 23.4
   • Duration: 20 minutes
   • Exercises:
     • 50 double-unders
     • 10 power snatches (135/95 lbs)
     • 15 toes-to-bar
     • 20 handstand push-ups
   • Description: This advanced AMRAP is designed for high-level competitors. It combines complex movements with heavy lifts and high-volume repetitions, providing a comprehensive and intense workout.

Tips for Maximizing Your AMRAP Performance

By implementing these pacing strategies, breathing techniques, and recovery practices, you can maximize your performance in AMRAP workouts. These tips will help you maintain a steady effort, manage fatigue effectively, and push your limits while ensuring you stay safe and efficient.

Pacing strategies

Maintaining your pace is critical for maximizing your performance and getting an aerobic adaptation. More often than not, when athletes begin their metcon at an unsustainable pace, they are working above their lactate threshold and will ultimately have to slow down and decrease their power output. 

Rather than increase your maximal sustainable pace, this teaches your brain and system to empty your energy stores and hold on for dear life until the workout ends. To ensure a sustainable pace, make sure to follow the tips below. 

The pace should be 4x the work interval

To sustain performance throughout an AMRAP workout, aim to pace yourself at four times the length of your typical work interval. For instance, if a single round of exercise takes one minute, try to maintain a pace that allows you to keep that intensity for at least four minutes. 

This approach helps prevent early burnout and ensures you can keep moving steadily throughout the workout.

Use inter and intraset repeatability

Focus on maintaining consistent performance within individual sets and throughout the workout. Interset repeatability involves keeping a steady pace from one round to the next. 

In contrast, intraset repeatability means performing each repetition or movement within a set at a consistent speed. This consistency helps manage fatigue and improves overall efficiency.

Breathing Techniques

I think it goes without saying that your breath is vitally important when it comes to maximizing AMRAP performance. Many athletes will try to manipulate their breathing to keep their systems as close to resting as possible, thinking that it will help them avoid “spiking their heart rate.” 

But this is not something you want to do because it deprives your body of the ability to expel carbon dioxide and take in new oxygen to fuel activity. Follow these breathing guidelines to maintain your breath and allow your system to adapt as it needs to.

Maintain a steady breath rate

Keeping a consistent breathing pattern is crucial during AMRAP workouts. Aim to synchronize your breath with your movements, exhaling during exertion and inhaling during recovery phases. 

This helps maintain oxygen flow to your muscles and prevents premature fatigue.

Keep Breath Under Control

Avoid holding your breath during exercises, which can increase muscle tension and reduce endurance. Instead, focus on controlled, rhythmic breathing to stay calm and composed. This will help you sustain your effort throughout the workout.

Recovery and rest

The main goal for any AMRAP workout is to avoid having to stop to rest mid-metcon so that you can sustain your power for the entire duration. But, if you are performing AMRAP intervals with pre-programmed rest, there is an optimal way. 

This ultimately comes down to your posture and avoiding distractions during rest time. Follow the guidelines below to maximize your rest time and set yourself up for high performance at subsequent intervals.

Recovery Posture

During brief rest periods between sets, maintain a bent-over posture with your hands on your knees, sitting if possible. This position helps open your airway and allows for more efficient breathing, aiding quicker recovery. 

Stay mentally focused, visualize the next set, and prepare yourself to resume work while avoiding distractions that can lead to wasting mental energy, such as phone use.

Final Thoughts On CrossFit AMRAP Workouts

AMRAP workouts are a versatile and effective way to challenge yourself and measure your progress in CrossFit. Incorporating these workouts into your routine can build endurance, enhance your mental toughness, and achieve your fitness goals. 

Remember to start with a proper warm-up, maintain good form, and listen to your body to avoid overtraining. With the example workouts and tips in this guide, you’re well on your way to mastering AMRAP workouts and taking your CrossFit performance to the next level.

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