AMRAP
/ ˈæmræp / · noun (acronym)
Also: As Many Reps/Rounds As Possible
An acronym standing for "As Many Reps As Possible" or "As Many Rounds As Possible": a workout structure in which the athlete performs a fixed sequence of movements continuously for a fixed time, scoring the total reps or rounds completed.
Format
- Time-capped: 5, 8, 12, 15, 20, or 30 minutes are common
- Movement sequence: 3-6 movements typically (e.g., 5 pull-ups + 10 push-ups + 15 air squats)
- Score: total rounds completed at the time cap, plus partial reps from the in-progress round
Use cases
- Conditioning workouts: classic CrossFit AMRAPs (e.g., "Cindy": 20-min AMRAP of 5 pull-ups, 10 push-ups, 15 air squats)
- Test sessions: AMRAP results are easily comparable across weeks (same workout, different rounds = trackable progress)
- Pacing teacher: athletes learn to manage effort over a known time domain
Pacing strategy
The most common error: starting too hot. A 20-minute AMRAP demands aerobic pacing: athletes who sprint the first 4 minutes typically lose total rounds vs. those who maintain steady cadence. Rule of thumb: pick a pace you could sustain for the full duration plus 2 minutes; you'll usually finish the actual time cap with a higher score.
For hybrid athletes
AMRAPs are a staple of hybrid programming because they develop both aerobic capacity and movement endurance simultaneously. A typical hybrid session might use a 12-min AMRAP as the metcon component after a strength block. Shorter AMRAPs (5-8 min) bias glycolytic work; longer ones (20+ min) bias aerobic.