Very popular today, AMRAP is one of the most popular variants of high intensity workouts.
The athletic goal of AMRAP is to stimulate short-term resistant strength, while the "aesthetic" goal is to consume a large number of calories.
Involving a rather limited fraction of fatty acids during exertion, that of "AMRAP is not the" classic slimming workout "(eg 60" uphill walking at low intensity).
That said, if performed with a sufficient training load, it still allows the triggering of lipid oxidation in the following hours.
The AMRAP is not a training for everyone. It requires a state of health that is good enough to give total physical fitness to the effort; as a rule, this would require a routine medical examination with an electrocardiogram (preferably a competitive one).
Like all training methods, AMRAP also has contraindications and disadvantages, which we will discuss better below.
and / or round.
Conceptually speaking then, "AMRAP is the" alter ego of the RFT workout - acronym for "rounds for time"- who instead plans to finish the round as quickly as possible.
The "AMRAP is a high intensity training (High Intensity Training or HIT) organized a Circuit Training (CT), with the following characteristics:
- Variable number of stations (usually 5-6);
- Each station foresees a different mono-set exercise, and must "be extended for a fixed time (for example 60" ").
- The number of reps is always the maximum executable;
- There is no passive recovery (or almost ...);
- One or more circuit laps can be performed, also called rounds;
- In total, an AMRAP lasts from 5 to 30 ", but not without exceptions.
In practice, the AMRAP workout requires you to perform as many reps as possible in the time dedicated to each exercise before moving on to the next, for a certain number of stations. Once the round / lap is finished, you can start again from the beginning.
AMRAPs more oriented towards strength and others towards endurance can be structured. Obviously, both the volume and the intensity will change. The password is therefore: "modulation of the rhythm".
Tackling a 30 "AMRAP will require a rhythm that is undoubtedly different from another 5"; the fact remains that the number of reps per exercise must still be the maximum practicable, but maintaining a certain constancy of cadence.
The performance goal of the AMRAP is therefore to increase the number or difficulty of the rep for each set or the number of laps of the circuit.
Obviously, increasing the effort of each exercise (for example by modifying the technique or implementing the overloads), we will tend to reduce the number of reps and / or rouds (volume). On the other hand, the density would remain more or less unchanged.
Correct progression could be to: increase difficulty first (e.g. moving from a free squat to a barbell squat) and reduce rep and round volume. Afterwards, only increase the reps. Later still, increase the rounds.
at crossfit competitions, the AMRAP protocol is also used as a fitness training proposal and aimed at aesthetics.
More precisely, training in AMRAP stimulates resistance to rapid strength and tolerance to metabolic fatigue. Therefore, AMRAP workouts have both a peripheral and central conditioning effect.
The main focus of AMRAP is therefore on the production, tolerance and disposal of lactic acid.
The primary energy substrate used by muscle cells during AMRAP is glucose from muscle glycogen. However, there is no consistent lipid consumption.
However, if characterized by a sufficient training volume, given the high intensity and density, the AMRAP can create such an oxygen debt as to trigger a decent oxidation of fats in the post-workout.
Overall, however, by training with this system it is above all possible to improve the management of dietary carbohydrates and the insulin sensitivity of muscle tissue.
Both must be considered as excellent qualities to be exploited in body recomposition, because they are useful both for the functionality and recovery of muscle tissue, and for the emptying of adipose reserves.
(running, jumping jack) 7 minutes.
- 30 second burpees
- 30 second kettlebell row
- 30 seconds sumo squat
- 30 seconds push-ups
- 30 seconds plank
- 30 seconds back hyperextension.
Repeat 2 rounds without passive steals.
Cool-down (running) 7 minutes.
