Gym Lingo: AMRAP

AMRAP stands for As Many Rounds and/or Reps As Possible within a set time limit.

This is a style of density training—how much work can you complete in a given amount of time?

Let’s look at a simple example.

AMRAP 6 minutes
Deadlift @ 135 lbs
Max reps

You complete 50 reps.

Beyond total reps, we can also look at total work performed, or as we like to say, the total poundage.
135 pounds × 50 reps = 6,750 pounds moved.

To progress this workout in week two, you have a few options:

• Complete more than 50 reps

• Add load to the bar

• Complete the same 50 reps in less time

All three increase the workout’s density, meaning you’re doing more work.

Here’s a more complex example:

AMRAP 8 minutes

• 50 ft sled march

• 10 med ball slams

• 10-breath high plank hold

Now we’re dealing with multiple movements inside the same time window.

The sled will light up your legs and drive your heart rate up.
The slams will spike it even higher.
The plank breaths become much harder when you’re already gasping for air.

In a workout like this, pacing matters a lot.

If you start too fast and finish 3 rounds in the first 3 minutes, the remaining 5 minutes can turn into a suffer fest. After completing this workout once, you’d track your performance by total rounds plus any partial rounds completed.

The following week, your performance may improve simply because you’ve learned how to pace it better—one of the biggest lessons AMRAPs teach.

AMRAPs are a way to cram as much work as possible into a set time period. They build conditioning, teach pacing, and reveal a lot about how you approach effort.

When doing an AMRAP, find a sustainable pace, commit to it, and get to work.

—Justin Miner