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Updated: Apr 10, 2020


An AMRAP is a type of workout made popular by CrossFit. The acronym stands for as many rounds as possible or as many reps as possible, depending on the workout structure. These workouts are almost always focusing on high intensity interval training (HIIT), or high intensity circuit training (HICT). It’s you against the clock! The goal is to maintain control during each set of each movement. You should NEVER compromise your form to get more reps of an exercise. Remember, this is at YOUR own pace, so slow down if you need to.

The workout below is designed to inspire you to move, as well as help you improve your aerobic capacity, muscular strength, and muscular endurance! This workout is a whole body workout and utilizes all major muscle groups. The best part is that you can do this workout in 20 minutes or less!

This is not necessarily a workout I would give to a running client, because runners already do enough aerobic endurance exercise. Runners lifting workouts should focus on strength and power, with heavier weight and a lower number of repetitions instead.

However, it's a great workout for those who aren’t trying to run faster but are looking to improve their muscular endurance and aerobic capacity!⁣

Based on your fitness level pick a set amount of time to complete the workout from the options listed below. For example, if you are a beginner we recommend starting with a 12 minute AMRAP. Which means you will do as many rounds of the listed exercises as you can in the 12 minute time frame.

Keep in mind that you can modify the exercises as needed! If you know an exercise will hurt you because of a previous injury, switch it for something similar that does not hurt you or modify it. We want you to be safe and have the best possible workout! If you don’t know how to do a certain exercise click HERE to check out our post with videos of this workout!

Questions? Contact us on our website, instagram, or facebook!

Happy Training,

Sierra Myers



Equipment: one set of moderate weight dumbbells, 1 set of heavy dumbbells (you get to choose the weight you use!)

Complete as many rounds of the 4 exercises listed as you can in the amount of time you select!

AMRAP Duration: expert: 20 min, intermediate: 16 min, beginner: 12 min⁣

10 Squats

10 Push Ups

10 Lunges (each leg)

10 Bent Rows

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