What is amrap training? Why should you do it?
WHAT IS AN AMRAP TRAINING?
Always talking about CrossFit, AMRAP is a HIIT-specific training. The acronym means as many reiterations and rounds as possible.
This type of exercise is ideal for catching up with training in a considerably more active way and with half the time. It seems that our lives are moving at a furious pace, like a snowball on a slope, at least with this typology you won’t be able to say you’re too busy to exercise.
BENEFIT #1: SMALL TIME COMMITMENT
The precise time for an AMRAP session is extremely short and can be manipulated simply based on the amount of time you have available. Naturally, the amount of training time takes into account those exercises you can do.
It is true that with these types of exercise you can not expect to have much maximum strength gain but what we can ensure is the burning of calories.
BENEFIT #2: FAT BURNING
HITT trainings are usually great for fat loss but in such a case the AMRAP is much better. If you manage to execute a good session, you will take your body to its maximum levels, you will have to use each and every one of the free energy resources of your body.
BENEFIT #3: CARDIOVASCULAR TARGET AND MUSCLE ENDURANCE
In the usual training schemes, muscle endurance and cardiovascular endurance go separately. Therefore, if you want to increase these 2 qualities you will have to do 2 different training sessions. But in the case of AMRAP it is possible to orient the exercises to the two qualities in unison, in this way you will also save time.
BENEFIT #4: INCREASE YOUR MENTAL STRENGTH
Training under strong physical pressure increases your mental strength, because to finish your training you will need to give 100% of yourself.
BENEFIT #5: VERY EASY TO SEE YOUR PROGRESS
In the case of training with anatomical weight, progress is difficult to see reflected and therefore not always and under all circumstances it is very simple to achieve. In the context of AMRAP, simply making one more reiteration means progress.
It is essential to distinguish AMRAP from classic circuits:
- A regular circuit training is completed in an indeterminate time, it is the repetitions and series that will be carried out throughout the trainings that determine the time.
- An AMRAP training has a fixed time period in place. You can always and in all circumstances work with the predetermined number and quantity of rounds.
In addition, regular circuit training has a normal rest time, while AMRAP rests when necessary.
- In circuit training, choose 2 or more exercises for each round. Otherwise, it is not a circuit.
- With AMRAP training, you can choose to focus on just one exercise if you want, making it more suitable to your goals.
HOW DOES IT WARM UP DURING AN AMRAP WORKOUT?
Warming up depends to a large extent on the exercises you do during your training. If you’re going to train resistance, you’re going to have to do something more active and fast to get a good heart rate. One of the best options is the jump rope or skipping rope.
WHAT EXERCISES CAN YOU USE FOR TRAINING?
First of all you will have to do a simple level exercise and when you are able to do a hundred repetitions, then you will be able to move to more difficult exercises.
- Push ups
- or any exercise with which twenty or more repetitions can be made, or more with good form.
TRAINING – EXAMPLES OF EXERCISES
Movement 1 (eight-ten repetitions)
Movement two (eight-ten reiterations)
Movement three (eight-ten reiterations)
Movement four (eight-ten reiterations)
Movement five (twenty repetitions)