The “ACCUMULATING AMRAP” Workout
By Loren Bakker Fitness Education Online
I don’t know about you, but I’m a huge fan of AMRAP.
Mainly because as a group trainer, it’s so easy to get stuck in the same old traditional 30/30, 40/20 – 10 exercises etc. circuit style session, and I get a little bored doing the same/same day in and out.
Although, I’m well aware that not everyone feels the love when it comes to AMRAPS
It’s not uncommon to get moans and groans of disapproval when I stand excitedly in front of the class and let them know we are doing an AMRAP session 😉
What comes to mind when we think of AMRAPS in general is 1 long drawn out 20 – 30 minute hard tiring slog…..We so easily can become conditioned to the short bursts of intensity that AMRAPS can feel like a long drawn out marathon.
However, with a little forethought and creativity, like setting up AMRAP circuits, throwing in different timings, adding extra exercises, partner drills and coach calls, we can create a session that feels and looks like a totally different workout that will test our clients endurance and stamina, and most importantly, keep them engaged and enjoying themselves.
Below is a workout that I have put together to change the “not so enthused about AMRAP ‘s” participants in mind.
The way this workout works, and how it is different, is that I have broken up the AMRAPs into 3 circuits, and accumulating each work sets time by 3 minutes and adding 2 additional exercises each block with a 1 minute partner drill in between.
I love the partner drill, as AMRAPS are mostly a very individual workout where you get stuck counting reps and thinking about what exercise you need to do next, breaking up the AMRAPs with the partner drills gives them a break from that and gets them interacting with each other and thus enhancing the enjoyment factor.
THE WORKOUT –
These are the exercises I have used, but as always feel free to make it your own. What also works well is by switching out the equipment based exercises with bodyweight ones, and changing the partner drills to a zoom friendly partner game, you have an awesome virtual workout for your online clients.
6 MINUTE AMRAP
20 SQUAT JUMPS
20 PUSH UPS
20 CURTSEY LUNGES
PARTNER DRILL
1 MINUTE SIT UP WITH HIGH 10’S
9 MINUTE AMRAP
20 SQUAT JUMPS
20 PUSHUPS
20 CURTSY LUNGES
20 HIP THRUSTS
20 KB SWINGS
PARTNER DRILL
1 MINUTE PLANK WITH HIGH 5’S
12 MINUTE AMRAP
20 SQUAT JUMPS
20 PUSHUPS
20 CURTSY LUNGES
20 HIP THRUSTS
KB SWINGS
20 SIDE PLANK ROTATIONS
20 TRX ROWS
PARTNER DRILL
1 MINUTE SQUAT WITH SINGLE ARM ROTATIONS
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Loren Bakker
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