AMRAP means “as many rounds as possible”, and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.
We use this format for a good chunk of the workouts in the CORE Kettlebell Challenge.
Here’s how it works:
You have a certain number of reps of each exercises to complete in every set before moving onto the next.
Once you have completed the prescribed number of exercises and reps of each, you go back to the start and begin again. That counts as one round.
The goal is to perform as many rounds as possible in the given time.
AMRAP workouts are very intense, and very time efficient.
They are also very scalable for different fitness levels, because you can take it a little slower if you are just getting back into things, or you can really push the pace if you want a harder workout.
Finally, they are great because you can integrate all kinds of different exercises, and structured properly, they can give you a perfect mix of strength and endurance-type training.
Ready for a sample workout using the AMRAP format?
Check it out:
15 Min KB/Bodyweight AMRAP Circuit
workout in the style of – the CORE Kettlebell Challenge
MAIN CIRCUIT – AMRAP in 15 minutes. Perform as many rounds of the following as possible in 15 minutes, resting as needed to maintain proper form:
1 – KB tempo Goblet Squat (3:1:3) – 10
2 – Paused Push-ups – 10 (Paused and hands elevated if beginner)
3 – KB Swing – 15
4 – Reverse lunges – add a kettlebell in suitcase position, holding KB on the same side as your moving leg – 8 per side
5 – Plank kick Through – 8 per side
Give that one a try, let me know how many rounds you can get in 15 minutes.
Also, be sure to check out my CORE Kettlebell Challenge program.
In 40 days, with just two kettlebells and about 20 minutes per workout, you’ll lose fat, improve performance, change your mind, and change your life:
To your success! –
– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor