As Many Rounds As Possible (AMRAP) has been growing in popularity as fitness evolves into a competition. Here is a combination of three different AMRAP workouts limiting your effort to 30 minutes each section. The sections include upper body calisthenics, running intervals, and swimming PT workouts. There are many types of AMRAPs you can do from weights and other cardio events to even obstacle course runs and other events.
The following, with transitions, will likely be just less than 2 hours or you can break them up into 2 or 3 workouts through the day.
This AMRAP is a simple PT circuit of the most classic upper body exercises in calisthenics. You can change things up each round with different types of pushups, pullup grips, and add a variety of core exercises like: flutter kicks, leg levers, swimmers, scissors, sit-ups, crunches (variety).
- PT Circuit: 30 Min AMRAP
- Pushups 20
- Dips 20
- Pullups max
- Abs of choice 20
- Stair crawls up/down a flight of stairs or bear crawl 25m
This AMRAP is a run fast and jog easy interval where you can challenge yourself to sprint the half mile or run at goal mile pace for timed runs. You can also scale it back to walk/jog intervals if just started out with running again. Also if running is too difficult, replace with non-impact cardio options like bike, elliptical, row, stair stepper, etc for fast / slow intervals for 4-5 minute sets for a total of 30 minutes.
- Run Intervals: 30 min AMRAP
- 1/2 mile run fast
- 1/2 mile jog easy
The swim PT is always optional and if you prefer to replace with another cycle of non-impact cardio, try adding in some upper body PT in between distance or timed sets of cardio for a total of 30 minutes.
- SWIM PT 30 min AMRAP
- Swim 100m free fast
- Swim 100m CSS
- pullouts 10 (pull body out of water like a muscle up on the pool edge)
- pushups 20
(Optional) Workout #2: If you complete the above in a single session and want to add another section of workouts to an afternoon workout try the Classic PT Pyramid BUT with a twist (Speed Pyramid). But limit yourself to going up and down the pyramid as fast as you can. Can you get under 20-25 minutes? Speed Pyramid - 20 minute limit - can you do whole thing? Pyramid 1-10-1 Pullup x 1 Pushups or dips x 2 Abs of choice x 3
After you sprint through this workout without much rest as all, mix in a cardio cooldown of your choice. If you are progressing your running, try an easy run of 2-3 miles. Or, if you need a break, try a non-impact option of bike, elliptical, rowing, or an easy swim as a cardio cooldown.
This obviously is an advanced level workout, but it is pretty easy to scale back by just decreasing the amount of rounds you are able to repeat, add more rest into each event, or change run/jog to jog / walk intervals even.
Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS). There are also over 800 articles onMilitary.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.