Gym Lingo - AMRAP

AMRAP - As Many Rounds and/or Reps As Possible in the time limit.

This is a style of density training - how much work can you complete in the allotted time?

Let’s take the following workout as an example to understand this concept.

AMRAP 6 max reps of (excellent technique) deadlifts @ 135.

You complete 50 reps.

There are a couple ways we can measure the density of that workout. One being just counting the total reps, 50. We can also look at total pounds moved, which in this case would be 135 pounds x 50 reps = 6750 pounds moved in 7 minutes.

To then get a training effect the following week, you have a couple options on how to progress.

You could complete more than 50 reps, add load to the bar, or try to complete 50 reps in less time.

Any of those scenarios would make the workout more dense.

AMRAPS are a way to get you to cram as much work, whatever that is, in a time period. By doing this, you’ll learn about pacing and get a conditioning effect while lifting weights - the best of both worlds.

When doing an AMRAP, you need to find a sustainable pace to work at, no standing around!

Justin Miner

@justinminergain