AMRAP means "As Many Rounds (or Reps) As Possible": complete as many rounds as you can within a fixed time. This timer counts down, warns you at the halfway point and in the last seconds, and has big +1 and -1 buttons to count your rounds, with the time of each one logged.
How an AMRAP works
You define a sequence of movements, for example 5 push-ups, 10 squats and 15 sit-ups, and a time (8, 12, 15 or 20 minutes). Once you start, repeat the sequence with no mandatory breaks. When the clock hits zero, what you completed counts. Rest is your call: stopping to breathe costs time, and that dilemma is what makes the format interesting. A steady pace almost always beats bursts followed by long pauses.
How to score
Your score is the number of completed rounds plus the reps of the unfinished round. Example: 7 rounds + 12 reps. Tap +1 every time you close a round; if you tap by accident, use -1. At the end, enter your extra reps on the result screen and copy the text to your notebook or training group. If there is a tie, the faster last completed round wins, which is why the timer keeps the split of every round. A good rule of thumb is that splits should look similar from round to round; if they grow a lot, you started too fast.
Sample AMRAPs
- AMRAP 8 (short and hard): 6 light thrusters, 6 burpees, 6 pull-ups. High pace, almost no breaks.
- AMRAP 12: 10 jump squats, 10 push-ups, 10 dumbbell rows.
- AMRAP 20 (endurance): 5 pull-ups, 10 push-ups, 15 squats, in the style of the classic 20-minute benchmarks.
- Partner AMRAP: one works while the other rests; use the counter to add up the pair's rounds.
How to program it
Choose 3 to 4 movements that do not compete with each other (push, pull, legs), with reps you can do without technical failure. In a 12-minute AMRAP a round should take 1 to 2 minutes; shorter and you collect too many rounds with little stimulus, longer and the result is hard to compare. Use the reps-per-round note to remember the scheme (for example 5-10-15) and compare it with your previous session.
Common mistakes
Starting too fast, losing count of the round (which is why the button is always in view), sacrificing technique to gain a rep, and not recording the load used. Another mistake is using a weight that forces you to stop every three reps: the workout turns into a series of pauses, not an AMRAP.
Safety tips
Warm up for 8 to 10 minutes before you start and choose movements you can still perform well when tired. Prefer moderate loads: in an AMRAP fatigue accumulates, and the last round is usually the one with the worst technique. If you notice your form slipping, slow down or scale the movement; a smaller but clean score is worth more than one extra round with injury risk.
Scaling and rest
Reduce the reps per round or use the scaled version of the movements. If you do AMRAPs several times a week, alternate them with strength sessions and rest days. Who it is for: beginners who want a challenge with a set time and athletes who track progress over months by comparing rounds. See also the For Time timer, the EMOM timer, the Tabata timer and the full CrossFit timer.