AMRAPs for CrossFit & Mixed Modal Conditioning
Sample 1:
18:00 Minutes; AMRAP; At Sustained Effort
5 Pull Up
10 Push Up
15 Air Squat
Sample 2:
9:00 Minutes; AMRAP; At Sustained Effort
7 Deadlift; 275/135 lb
7 Box Jump Step Down
Sample 3:
3:00 Minutes; AMRAP x 3 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets
7/5 Calories Airbike
5 Burpee
3 Dual DB Box Step Over; 50/30 lb per Hand
No matter if you're a beginner athlete who is new to the AMRAP or the most advanced athlete in the Box, the AMRAP will bolster your overall level of fitness. Keep in mind, Mixed Modal AMRAPs are designed to be intense, the amount of work you get done and the pace at which you move at will ultimately drive the success of this type of training.
Check out WODRx for more CrossFit & Mixed Modal Conditioning AMRAPs on the TrainRx Performance Programming platform!
AMRAPs for Cyclical Conditioning
Sample 1:
15:00 Minutes; AMRAP; At Sustained Effort (Increase Calorie Count by 5 Every Round)
5-10-15-20-25-etc Calories;
Airbike
Row
Sample 2:
30:00 Minutes; AMRAP; At Sustained Effort
1,000m Row
50/40 Calories Airbike
200m Run
Sample 3:
3:00 Minutes; AMRAP x 5 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets
400m Run
AMRAP In Remaining Time: Airbike (Calories)
Want to get the most out of your conditioning? Start with cyclical endurance. The more work you can tolerate on cyclical pieces will ultimately translate over to the amount of work you can handle in a Mixed Modal environment.
Check out MetConRx for more dedicated Cyclical training on the TrainRx Performance Programming platform!
AMRAPs for Strength Training
Sample 1:
6:00 Minutes; AMRAP x 2 Sets (1 Set Per Leg); At Strength Effort; Rest 1:30 Minutes Between Sets
Dual DB Rear Foot Elevated Split Squat; At RPE 7-8 out of 10
Sample 2:
5 Sets; Each For Max Unbroken Repetitions; At Strength Effort; Rest As Needed Between Sets
Close Grip Bench Press; At 75% of 1RM Close Grip Bench Press or RPE 8-9 out of 10
Sample 3:
3 Sets; For Max Repetitions; At Strength Effort
1:00 Minute: DB Goblet Cyclist Squat; At RPE 6-7 out of 10
1:00 Minute: Russian KB Swing; At RPE 6-7 out of 10
1:00 Minute: Rest
You don't have to test your 1RM all of the time to see how much stronger you have gotten. Using the AMRAP in a strength training setting is a great way to utilize lower percentages of your 1RM to test absolute strength - hint hint, if you can do 5 reps at 75% of your 1RM and then a few weeks later, you can do 7 reps, you've gotten stronger!
Check out how we use AMRAPs to build insane strength and pack on muscle with BuildRx!
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