"As Many Rounds as Possible", "As Many Reps as Possible", or "As Many Rounds & Reps As Possible" - the AMRAP is a format for building capacity. We use the AMRAP to accumulate volume, create dense training intervals, and improve our aerobic capacity.
In today's GPP WOD Sample you'll find 3 different AMRAPs. Check them out below and give them a shot! Which one is your favorite?
Long Duration + Lower Intensity
We use "Long Duration" AMRAPs on HybridRx, MetConRx, WODRx, DumbbellRx, and BaseRx to build a solid base of capacity and set ourselves up for the ability to tolerate more volume over time.
Sample 1:
15:00 Minutes; AMRAP; At Sustained Effort
12/9 Calories Airbike
9 Burpee
6 Thruster; 95/65 lb
Moderate Duration + High Intensity
You can find AMRAPs like this on StrengthRx, HybridRx, WODRx, and BaseRx.
Sample 2:
9:00 Minutes; AMRAP; At Strength Effort
250/200m Row
7 Shoulder to Overhead; 155/75 lb
Short Duration + High Intensity
Shorter time domains require higher intensities. The goal of the interval is to make it as dense of a work set as possible - meaning complete as much work as possible in a short amount of time. The shorter time domain will allow the individual to sustain a much faster pace without feeling like they are going to have to pull back just to make it through the final minute/seconds.
We use Short Duration AMRAPs on all 7 TrainRx Performance Programs. Check out the two samples below to get an idea of how we incorporate short intervals for mixed modal conditioning and single modality work on BuildRx!
Sample 3: Mixed Modal Conditioning
3:00 Minutes; AMRAP x 4 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets
3 Box Jump Over
5 American KB Swing; 53/35 lb
7/5 Calories Airbike
Sample 4: Single Modality - BuildRx
6:00 Minutes; AMRAP; At Strength Effort
Deadlift; At 75% of 1RM or RPE 7-8 out of 10
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