What is Amrap? Discover your examples of exercises

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You have probably heard about AMRAP On many occasions, especially if you are an athlete and even more so if you have encouraged yourself to try the cross-fitness. What is the meaning of AMRAP? The meaning of this word comes from the acronym “As many rounds/reps as possible“, that is to saythe more possible repetitions. Many people set time in 20 minutes almost without stopping. But that depends a lot on the physical form of each and the objectives pursued. The common thing is to increase time with the days.

What is Amrap?

He AMRAP It is a training mode that framed within the Hiitthat is to say, Exercises with high intensity intervals. The main difference with Crossfit is that in AMRAP exercises the objective is to make the more repetitions the better in a certain time. For this, the important thing is to choose, before starting, specific amrap exercises (look for those that focus on the body part that you want to train that day) that you will repeat during all the sports activity of that day.

It is recommended for people who have good resistance and want to carry out their training in a short time.

Main benefits of AMRAP exercises

Great fat loss. Like any high intensity exercise, AMRAP is recommended to attack body fat. Reason? Because it takes the body to a great effort and, to be able to assume it, your muscles will have to resort to the energy that fat gives.
Increase cardiovascular and muscle resistance. And, he does it at the same time. In most exercises, they are exercised separately. The AMRAP style allows you to combine exercises that help improve the resistance of both.
Little time for good results. The stress of many people leads to the fact that there is not always the necessary time to train. If you are one of those athletes who cannot allocate an hour a day to your training, this modality will be very useful.
Fast notes progress. Remember that these amrap exercises are hard and require a lot of effort. And that will make you notice progress, as long as you train daily or almost. To know if you can with more, go gradually adding a round more than in the previous days. If you get it, you are improving your abilities. Feeling how you are improving, helps you increase your motivation and self -esteem.
Mental resistance. These exercises are done with pressure. They are strong and hard and you will put your body to the limit. And, if you get it, thanks to your mind to tell you not to give up, your emotional strength will benefit.

AMRAP Example: Exercise Routine

Now that you know what Amrap and its benefits are, we give you an example of AMRAP exercises. It is a routine for some 10 minutes. If you have more time, you can repeat it on two or three occasions, or even more.

Squatillas (10 repetitions)
Jumps with a Comba (20 repetitions)
Burpees, that is, move from squatting to a plate and from there a standing jump (5 repetitions)
Arms flexions (10 repetitions)

These amrap exercises can be done as many times as you want your training to last.

Tips for your amrap training to be effective

It is recommended that, in each exercise, Look at a clock to see the time you are taking And thus be able to see over time if the progress you are looking for.
This training must be minimum 10 minutes and it is recommended that the maximum be 40although you must be you who listens to your body and take into account your strength and resistance.
Experts warn that it is counterproductive that in the first round the athlete can do it very fast and full of energy and that in the second it goes very slowly or even stopping between exercise and exercise. Oneself has to see their capacity and train based on it. It is essential Maintain continuity in pace that is being carried.
There are no breaks between exercises, Therefore it is recommended that it be about 20 minutes on average. If you want to make stops to breathe, they should be about 10 seconds between round and round.
They can Use sports accessories or simply take advantage of the weight of the body itself.
To notice progress, you must Increase the number of repetitions of each exercise and, over time, the times you repeat the entire circuit.

Is the AMRAP used to train cross-fitness?

Indeed, within the options presented by the Cross-Fitnessthe AMRAP modality is one of them. Although not the only one. In fact, each professional will carry out their training Cross-Fitness Depending on the style you prefer. There are also Tabata, EMOMIntervals, for a time …

Remember that the Cross-Fitness It is based precisely on high intensity exercises and the constant repetition of these movements so that a lot of fat is burned in a short term of time.

If you have any questions, you can contact us and we will try to help as much as possible.

What is Amrap? Discover your exercises examples was published first in Gymcompany blog.

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