¿Qué es el AMRAP? Beneficios y ejemplos

What is AMRAP? Benefits and examples

If you have started in the world of Crossfit you will have heard the term AMRAP on more than one occasion, an acronym that has become the cornerstone of high intensity training , but... What exactly does it mean? What is your relationship with the famous CrossFit WODs?

In this article, we thoroughly explore the concept of AMRAP, its benefits , and how it is integrated into your workouts to give you optimal results. In addition, we will provide you with practical examples of WODs based on this technique. Get ready to discover an effective and exciting way to train your body.

People at a CrossFit center doing an AMRAP workout

What is AMRAP and its Connection with WOD?

AMRAP is a training technique that has become popular in the world of fitness, especially in the field of Crossfit, which means "As Many Rounds (or Reps) As Possible" in English, that is, “ do as many repetitions as possible ” if we translate it into Spanish.

Specifically, in an AMRAP workout, participants are given a set period of time, for example, 10, 15, or 20 minutes, during which they have to complete as many rounds (or repetitions) as possible of a specific set of exercises. Typically, a series of moves are set to be performed in a sequence, and participants attempt to perform as many rounds of that set of moves as they can before time runs out . This creates a constant challenge for the individual as they must maintain a fast and constant pace to complete as much work as possible in the allotted time.

On the other hand, "WOD" stands for "Workout of the Day." It is a term commonly used in the CrossFit community to refer to the specific training program that will be performed on a given day. The WOD can include different types of exercises, such as weight lifting, gymnastics, running, etc.

The connection between AMRAP and WOD is that AMRAP is a format commonly used within structured training sessions or WODs . That is, a WOD can include one or more AMRAP training segments, along with other training formats, such as timed or fixed rounds. The AMRAP is an effective way to challenge participants' endurance and cardiovascular capacity, and is a popular tool for improving physical performance in a variety of sports and activities.

AMRAP training session in a crossfit box

Benefits of AMRAP Training

AMRAP training teaches practitioners to work at an intense pace for a prolonged period, which can increase their overall work capacity . This can translate into improvements in other areas of daily life or in other sports and physical activities, along with other benefits such as:

Improved Cardiovascular and Muscular Resistance:

AMRAP involves working at maximum intensity for a specific period of time. This intensity helps improve cardiovascular endurance as the heart and lungs work harder to deliver oxygen to working muscles. Additionally, by performing continuous repetitions of exercises, muscular endurance is challenged and strengthened.

Increased Muscle Strength and Endurance:

By performing exercise repetitions over a prolonged period, AMRAP contributes to the development of muscular strength and endurance. This type of training can help strengthen the primary and secondary muscles involved in the specific movements performed during the AMRAP.

Calorie Burning and Weight Loss:

Due to their high-intensity nature, AMRAP workouts are effective at burning calories and promoting weight loss. By increasing your heart rate and keeping it elevated during exercise, more calories are burned both during and after training (afterburn effect).

Training Time Optimization:

AMRAP trainings are highly time efficient. By limiting the duration of the exercise and focusing on completing as many repetitions as possible within that time, you maximize the work done in each training session.

Adaptability to Different Levels of Physical Condition:

One of the advantages of the AMRAP is that it can be easily adapted to different fitness levels. Beginners can start with simple exercises and a shorter work time, while more advanced athletes can increase the intensity and duration to increase the challenge.

Mental Stimulation and Focus:

The AMRAP challenges both the body and the mind, requiring focus and determination to maintain a steady pace and complete as many repetitions as possible within the allotted time. This can help improve focus ability and mental stamina.

Practical Examples of AMRAP WODs

Here are some practical examples of WODs (Workouts of the Day) using the AMRAP format:


20 minute AMRAP :

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

🎯 Objective : Improve cardiovascular and muscular endurance, as well as the ability to perform functional movements such as pull-ups, push-ups and squats for an extended period of time.


20 minute AMRAP :

  • 5 handstand push-ups
  • 10 1-legged squats
  • 15 pull-ups

🎯 Objective : Develop strength and stability in the shoulders and upper body with movements such as handstand push-ups and pull-ups, as well as improve coordination and unilateral strength with 1-legged squats.


20 minute AMRAP :

  • Run 400 meters
  • Maximum repetition pull ups

🎯 Objective : Work on cardiovascular resistance with short 400-meter races interspersed with pull-ups to improve upper body strength.

"Open 16.4"

13 minute AMRAP :

  • 55 deadlifts
  • 55 wall-ball throws
  • 55-calorie row
  • 55 handstand push-ups

Men: deadlift with 100 kg and throw the 9 kg ball at a target 3 m away.

Women: deadlift with 70 kg and throw the 6 kg ball at a target 2.75 m away.

🎯 Objective : Develop strength throughout the body with movements such as deadlifts and wall-ball shots, as well as challenge muscular endurance with movements such as handstand push-ups and rowing.

“Open 13.5”

4 minute AMRAP :

  • 15 thruster (100/65 lb [45/29 kg])
  • 15 chest bar pull-ups
  • *4 minute bonus for every 90 repetitions (3 sets) completed.

🎯 Objective : Perform a high number of repetitions of movements such as thrusters and pull-ups in a short period of time to improve muscular and cardiovascular endurance, as well as challenge recovery capacity with bonuses for completing additional repetitions.

These are just a few examples of how a WOD can be structured using the AMRAP technique. The key is to choose exercises that challenge different muscle groups and maintain a consistent pace throughout the allotted time. It is important that you adapt the exercises and intensity to your physical condition and if in doubt, consult with a health professional.

In conclusion, AMRAP training is a valuable tool in the arsenal of anyone looking to improve their fitness. It offers a unique combination of challenge, efficiency and fun , making it a popular choice for athletes of all levels. Incorporate these WODs into your training routine to experience the benefits for yourself. You will not regret!

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