AMRAP

AMRAP stands for "as many rounds as possible" (and sometimes "as many reps as possible"). It is a workout format in which a fixed period of time is set, and participants attempt to perform as many complete circuits of a prescribed sequence of movements as possible within that window.

In a typical AMRAP, the workout lists movements with target reps for each round and a time cap, such as a 20-minute session requiring athletes to complete as many rounds as they can. Some AMRAPs emphasize total reps across all movements rather than complete rounds, while others combine both objectives. The design encourages sustained effort and allows for clear scoring based on performance within the time limit.

Scoring is usually the number of complete rounds completed within the time cap, with optional tallies for additional repetitions if the rules permit. Example: a 10-minute AMRAP of 5 push-ups, 10 air squats, and 15 sit-ups yields a score based on rounds completed, and possibly extra reps if partial rounds are counted.

AMRAP workouts train work capacity, endurance, pacing, and mental focus. They are scalable by adjusting the time frame, the movements' difficulty, the number of reps, or by adding resistance. Proper form and gradual progression are important to minimize injury risk during high-intensity effort.

Origin and usage: The AMRAP concept gained popularity through CrossFit, where time-based caps and multi-movement circuits are common. It has since been adopted across broader fitness communities and programming, offering a flexible method to measure conditioning and progress.