Workout format
What Is an AMRAP Workout?
An AMRAP (as many rounds as possible) is a timed workout format: you repeat a circuit of exercises in order until the clock runs out, then count the rounds you completed. You may also see AMRAP used for as many repetitions as possible; the workout instructions tell you what to count.
By Trevor Shan · Founder & head coach · Published · Updated · 3 min read
Key takeaways
- AMRAP means as many rounds as possible in this example.
- The whole exercise sequence makes one round.
- Follow the workout’s instructions and preserve control as you repeat it.
The example in the video
Trevor’s example is 10 swings, 10 presses, 10 squats, and 10 push-ups. Completing all four exercises makes one round. Repeat the sequence during a 30-minute block.
This is an illustration of the format. The published Foundation sample uses its own order and push-ups at 50% of your maximum; follow the sample workout’s table when doing that session.
How to follow AMRAP in the app
Read the exercise list, reps, duration, and coach notes before starting. Work through the complete circuit and record rounds as directed. A target is feedback for that session, not an instruction to abandon technique.
Foundation Workout A asks you to establish a controlled baseline. Its 30-minute main block sits inside a longer session with a warm-up and mobility work.
Try it in a complete workout
Free workout · 30-minute AMRAP
Beginner Kettlebell Workout
Try Foundation Week 1, Workout 1: swings, squats, presses, and push-ups in a 30-minute AMRAP. Full warm-up and mobility included; allow about 45 minutes.
Open the complete workout →
Free workout · Two 10-minute AMRAPs
One-Kettlebell Fat-Loss Workout
A 30-minute one-kettlebell conditioning workout for fat-loss goals: two 10-minute AMRAPs of swings, goblet squats, lunges, presses, and push-ups, plus a warm-up and cool-down.
Open the complete workout →
Frequently asked questions
Does AMRAP mean I cannot rest?
No. The timer defines the block. Follow the coach notes and take the recovery you need to maintain controlled movement.
How is AMRAP different from EMOM?
AMRAP repeats a circuit within one time limit. EMOM starts the prescribed work at the beginning of each minute and uses the remaining time for rest.
Video transcript
Read the video transcript
What is AMRAP? AMRAP stands for as many rounds as possible. Okay, so you'll be given a round and then a certain amount of time. So for example, let's say we have time circuit one. We're doing 10 swings, 10 presses, 10 squats, and let's say 10 push-ups. That all constitutes one round, right? And I'm saying get as many rounds as you can in 30 minutes. All that means is you're repeating that one round as many times as you can in 30 minutes.
Once 30 minutes is up, you're done. As simple as that. Peace.
Train with a clear plan.
Kettlebell Body is a kettlebell and bodyweight training app by coach Trevor Shan: an eight-week Foundation program (four workouts a week, one kettlebell in Month 1, then two), coach-led exercise videos, guided timers, and progress tracking. It is available on iOS and Android, and Foundation Week 1 is free with no card required.
Week 1 is free with no card required; membership is US$29.99/month or US$239.99/year after that. Compare kettlebell apps
