AMRAP (As Many Rounds As Possible)
AMRAP is a HIIT protocol where you complete maximum rounds of a circuit in a fixed time, measuring endurance and work capacity.
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Introduction
AMRAP (As Many Rounds As Possible) is a competitive HIIT format where the goal is to complete the maximum number of circuit rounds in a set time. This format pushes you to maintain a high pace throughout, creating self-regulated intensity. AMRAP is ideal for measuring progression: same circuit, same time, more rounds = progress.
Protocol Structure
- Fixed time: typically 10-20 minutes.
- Defined circuit: 3-5 exercises with fixed reps.
- Goal: maximum complete rounds + extra reps.
- Score: rounds + remaining reps (e.g., 7+12).
Classic Examples
- AMRAP 12: 5 pull-ups + 10 push-ups + 15 air squats ("Cindy" WOD).
- AMRAP 20: 400m run + 15 wall balls + 10 toes-to-bar.
Pacing Strategy
- Don't start too fast.
- Minimize pauses between exercises.
- Quick transitions.
- Slow down rather than stop completely.
Programming
- Baseline test first.
- Retest every 4-6 weeks.
Target Audience
Suits all levels. Excellent for motivation and weight loss.
Diagrams and illustrations
AMRAP (As Many Rounds As Possible) illustration
HIIT Protocol exercise targeting full body.