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AMRAP: Definition, Types, Benefits, And Uses

What is AMRAP?

AMRAP stands for as many reps as possible. It is an intensity technique in which the goal is to do as many reps as possible in one set (to failure) or within a specific interval (say, 60 seconds). Another meaning of AMRAP is as many rounds as possible, which typically means doing as many bouts of exercise as you can within a specific time (say, 20 minutes).

An In-Depth Look at AMRAP Types

As mentioned, AMRAP can mean two things:

  • As many reps as possible
  • As many rounds as possible

The first definition is broadly used in a couple of ways. 

First, trainees can try to do as many repetitions of a certain exercise within a given period and later try to beat that number to create an overload. This is a popular way to do metabolic conditioning work because it’s relatively easy to track.

For example, a trainee can set a goal to do as many burpees as possible in 60 seconds and try to beat their previous performance every week.

Second, there is the strength training option, where AMRAP refers to sets trainees take to failure. For example:

Sets 1-5 – 5 reps @ 80% of 1RM

Set 6 – AMRAP @ 60% of 1RM

In general, AMRAP sets serve two purposes: for trainees to test their progress without using a 1RM and to generate additional training volume (particularly as a last set) to burn out the target muscles and spark more growth.

As a quick side note, it’s best to conclude an AMRAP set when a trainee’s technique begins to break down, even if they feel like they can squeeze out a few extra reps. Fatigue increases the risk of technique breakdown, especially on complex movements like the deadlift, putting trainees at risk of injury.

The second definition mostly applies to metabolic conditioning and high-intensity interval training (HIIT). Here, trainees must do reps as quickly as possible while maintaining proper form to complete as much work as possible in a given period (say, 20 minutes). 


1. Is AMRAP suitable for beginners?

AMRAP gym sets and metabolic conditioning workouts are generally not ideal for beginners because they are intense. Beginners are more likely to experience a breakdown in form, which could increase their injury risk. 

2. Is AMRAP the same as HIIT?

An ‘as many rounds as possible’-type workout can fit into the HIIT framework, but it can also be programmed in other ways, so it’s not necessarily the same.

3. What Does AMRAP 4 Mean? 

‘AMRAP’ followed by a number (say, 4, 7, or 10) typically means doing as many rounds as possible in a certain number of minutes. For example, an AMRAP 4 would suggest doing as much work as possible in 4 minutes.

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