If you have started in the world of Crossfit, you have surely seen many words on the board at the box, such as: AMRAP. What is it? AMRAP stands for "as many rounds as possible." It is a term commonly used in fitness and workout routines to indicate that participants should complete as many rounds of a specific set of exercises within a set time frame. comes from the acronym "as many repetitions as possible"which translated means,"to do as many repetitions as possible". It is a type of Crossfit training where the maximum number of repetitions is done in a set time. This word is usually accompanied by the word WOD.Rutina de ejercicio del día"What does it mean?"training of the day"since it involves various daily routines of about 20 minutes each in which you will achieve the desired results. If you do an AMRAP, you will notice how you start to sweat, almost out of breath, with the feeling of having worked muscles from targeted areas in a comprehensive way; an excellent workout to burn fat and completely feasible to do with our own body weight, although you can increase the intensity by adding" "Material" translates to "material" in English..

Benefits of the AMRAP WOD The AMRAP (As Many Rounds As Possible) workout is a training method commonly used in CrossFit and other fitness programs. Some of the benefits of AMRAP WODs include: 1. **Efficiency**: AMRAP workouts are time-efficient and allow you to get a high-intensity workout in a short amount of time. 2. **Intensity**: By pushing yourself to complete as many rounds as possible within a set time frame, you can work at a high intensity, which can lead to improved cardiovascular fitness and endurance. 3. **Motivation**: The competitive nature of trying to complete as many rounds as possible can be motivating and help you push past your limits. 4. **Versatility**: AMRAP workouts can be adapted to different fitness levels and can be modified to suit individual goals and needs. 5. **Mental Toughness**: AMRAP workouts challenge you both physically and mentally, helping you build mental toughness and resilience. Overall, AMRAP WODs can be a great way to improve your fitness level, test your limits, and keep your workouts challenging and engaging.

  • One of the main benefits of AMRAP is that it is one of the most popular metabolic workouts, allowing you to accumulate a high training volume and burn many calories in a very short period of time.
  • You will significantly increase your overall physical fitness level, thanks to the consistent volume of work and the need to recover between each set, making you better each time.
  • AMRAPs allow you to strengthen movements, endurance, and conditioning.
  • By making notes of the number of repetitions during your daily training routine, you will be able to evaluate progression, which is very useful for CrossFit.
  • Improving your breathing rhythm and repetition will undoubtedly be crucial for performing an AMRAP properly. By controlling your breath and heart rate, you will learn how to pace yourself and manage energy during any type of workout.
  • It has an important psychological component, as your training must start from your mental strength in order to achieve the highest efficiency, concentration, and willpower. Not giving up is important, and knowing that it is a training that, like all others, requires perseverance and discipline.
  • They can be done in any space you want, such as inside the gym, at home, or perfectly outdoors.

3 AMRAP (As Many Rounds As Possible) WODs to include in your CrossFit routine

WOD CINDY: Cindy is a popular CrossFit workout that consists of as many rounds as possible (AMRAP) in 20 minutes of 5 pull-ups, 10 push-ups, and 15 air squats. It is a bodyweight workout that focuses on building endurance and strength. This AMRAP is one of the most commonly used within the category of this type of CrossFit training. It lasts for 20 minutes, during which you must perform the following exercises:
  • 5 pull-ups or chin-ups: You will perform pull-ups with a bar, using an overhand grip, meaning with the palms of the hands facing outwards, the grip is slightly wider than shoulder-width apart. The muscles worked are those of the back and arms.
  • 10 push-ups or push-ups: It is a common exercise to work the chest muscles, at first it may be somewhat complicated, but once the technique and strength are acquired well, it will be much easier to perform. The technique must be correct, with the palms of the hands resting on the floor at shoulder height and the back straight.
  • 15 air squats: This is a highly recommended exercise for beginners as it is done without weights. It works the muscles of the legs and glutes. The correct way to do it is by extending your arms out in front of you, with your feet shoulder-width apart. Lower your hips by bending your knees until your hips are at knee level, keeping your back straight. Hold this position for a few seconds and then return to the starting position.
  WOD DANNY: It is another training session within the category of AMRAP, it includes the following training circuits and its duration is an average of 20 minutes.
  • 30 box jumps: It consists of jumping onto a 61 or 50-centimeter box; with this type of exercise, you will work the muscles of the glutes, quadriceps, and hamstrings. To perform box jumps, you must start from the correct position, so the distance between your feet should be in line with your hips as if you were going to do squats.
  • It is advisable that you position yourself about 20 cm away from the box, bring your arms and shoulders back to gain momentum, keep your back straight, and perform the jump by extending your ankles, knees, and hips while quickly moving your arms forward to achieve an optimal jump over the box.
  • 20 push presses: You can do it with 34 or 52 kilogram discs, according to your resistance and strength. With this training included in the AMRAP, you will work muscles in the legs, glutes, abdomen, back, arms, and shoulders. With the push press, you should push the bar above your head while completing the extension of the hip and legs.
  • -30 pull-ups: The same as the ones explained in Cindy's exercises.
  WOD MARY:U This training within the AMRAP WOD routine combines a series of exercises where you will work on your balance, endurance, and strength. It includes the following series:
  • 5 handstand push-ups. It is an exercise that should not be missing in AMRAP workouts, as it ensures gaining muscle mass and strengthening your arms, shoulders, and wrists. Like any exercise, you must practice it to improve your technique.
  • You should position yourself with your head down, supported by your arms, your body resting against a wall, so that your wrists bear all the pressure of your body weight. Your body should be fully extended, also working on maintaining balance as much as possible.
  • -10 pistol squats: It is an exercise that complements a slight difficulty in execution until the proper strengthening is achieved by learning its technique well. You will work the lower body, specifically the quadriceps, in addition to working on body balance and core stability. It requires hip mobility and ankle joint articulation.
  • It is similar to doing a squat, but it is done with one leg at a time while the other must be fully extended forward and perpendicular to the floor. If you are a beginner, you can use the support of a bench, sitting on it for each leg flexion you perform, or you can help yourself by holding onto a bar for better stability.
  • -15 pull-ups: The same as the ones explained in Cindy's exercises.
Finally, we must remember that AMRAPs require commitment and consistency. You will be able to evaluate your own progress and results in your day-to-day life. Your body and physical endurance will be your best allies.

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