I better start off by saying this as we all know how touchy the CrossFit crowd get when you don’t give CF credit for every single high intensity training technique ever created. AMRAP stands for As Many Rounds As Possible and is a regular theme of many of CrossFit’s Workout Of the Day sessions. It entails a series of exerices which the trainee must complete in circuit fashion as many times as possible in a given time limit.
The following workout works best with a large group so that you can have 4+ teams of 4 or 5 people.
HAMRAP
Goals: Crosstraining
Duration: 1 hour
Equipment: Mats, Park benches or seats, Timer
Warm Up
Go for a 10 minute Indian Trail run. Incorporate lunges, weaving and different running gaits.
Class Concept
Split the group into teams of 4 or 5. Try to keep skill levels across each team evenly matched.
Each team will endevour to complete as many rounds as possible of each circuit in 12 minutes. The team with the most rounds completed at the end wins. Losing teams must complete 2 minutes of plank.
Circuit 1
- 11 Pushups
- 11 Knees up Crunches
- 2 x 50-60m Hill Runs (alternate: 50 Mountain Climbers)
- 7 Jump Squats
At the end of the circuit, collect each teams total number of COMPLETED rounds. Make a quick note of partial rounds in the case of a tiebreaker.
Circuit 2
- 11 Bench Dips
- 7 1-leg Squats to Bench (each leg)
- 20-30m Stair/Hill Run (alternate: 20-30 reps of Jumping Jacks, Seal Jacks or Skips)
- 7 Straight-Leg Walkout to Push up
Once again, collect the total number of completed rounds. Add to Circuit 1’s scores and find a winner!
Cooldown
Losing teams complete 2 minute plank. Winning team may join in if they wish.
Stretch.
Image: Peter.Lorre
P.S. I have nothing against CrossFit. I actually quite enjoy doing a WOD once and a while.
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
Hey Kyle
I’ve been using your workouts quite a bit lately and they are so easy to include in my sessions so thanks.
Just got a question about this workout in regards to when you say the clients have a race in their teams is one person in the team doing it at a time so it would be a bit like a relay? hope this makes sense.
Cheers
Lucas
Hi Lucas,
Thanks for the feedback! In regards to your question, no have all of the team members going at once. So fitter team members might do 5 rounds in 12 minutes while slower team members might only get 3 done, but it’s the total number of the team that matters. So basically everyone is exercising non-stop for 12 minutes.
Kyle
P.S. LOL! MILT! Love it
Thanks for that will be using it today so I’ll tell you how it goes.
Lucas
PS where are you based?
I’m based just North-East of Melbourne. My business site is here.
Just used this workout in my session for Mummies and it was a good hard session which left them spent. Must say, as you alluded to, it would be better to use with more campers (in my first session I had 2 groups of 4 and 2nd session had 2 groups of three). Thanks for the great workouts Kyle, I’m looking forward to using the latest one on Thursday.
Used this workout last week with 3 groups of two. This workout really rocked! They were much more competitive than I’d imagined – but they loved the challenge! Thanks for the great ideas!
Thanks Patti. Great to hear that it works well in a small group too!