As Many Rounds As Possible (AMRAP) Workouts

  2018-01-19 11:40AM

The box lingo can be one of the most confusing things for newbie CrossFitters. WOD, clean and jerk, RX, AMRAP, thruster, and EMOM…wait what? Once you start to figure out what the acronyms mean and what the names represent, things start to make sense and then the real fun begins. One of the most utilized types of workout in our community is known as an AMRAP, which stands for As Many Rounds As Possible.  

For example:

Complete As Many Rounds As Possible in 10:00 of:

Row 500m

21 Pull-Ups

15 Thrusters

9 GHD Sit-Ups

What’s important about this type of training piece?

  1. Counting is crucial. You have a certain number of reps of each exercises to complete in every set before moving onto the next. Once you have completed all the sets you go back to the start and begin again. That counts as one round.
  2. Build the engine. AMRAPs require you push the pace for a given period of time. Knowing that you have a window of time gives you a known end to the workout. The best CrossFit athletes can push themselves past their limits in these types of training pieces. Since the workout is scored by the number of rounds and reps completed, intensity is the aim here.
  3. Learn your pace. How hard can you push for 5 minutes? Is that very different from how hard you can push for 20, 30, or 40 minutes? AMRAPs allow you to figure out your specific threshold paces for particular time domains. Try to be in tune with your body and learn where you can push and when you need to pull back!
  4. Retests. AMRAPs can be used effectively to test and retest your capacity with different pairings of movements. Has your capacity for burpees, toes to bar, and deadlifts in a 12 minute window increased? Were you able to push harder knowing your previous score from 2 months ago? These are all things we can test by re-doing an AMRAP style workout. The scores don’t lie!


What does the name mean? It means perseverance. Molon Labe represents every man’s and every woman’s struggle and the power to rise above. Everyone faces battles in life. Molon Labe is where you will find your inner strength. You will succeed. You have the power within. We are here to guide you through your journey.

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