Workout format
What Is an AMRAP Workout?
Learn what AMRAP means, how to count rounds, and how to follow a timed kettlebell circuit with Trevor’s complete explanation.
Trevor · Founder & head coach · 3 min read
Full video · 0:30 · Trevor
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.
What it is
An AMRAP gives you a circuit and a time limit. Work through the exercises in order, then start the circuit again. Count completed rounds until the timer finishes. You may also see AMRAP used for as many repetitions as possible; the workout instructions tell you what to count.
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 the Foundation sample
The sample page includes the actual exercise prescription, warm-up, mobility work, and baseline feedback.
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.
Start Foundation Week 1 free in the app. Follow guided sessions, use the timers, and record your results.
