Complete Guide to Designing an AMRAP Workout in the WODEX App
AMRAP stands for As Many Rounds/Reps As Possible, which refers to completing as many rounds or repetitions as possible within a set period of time. The goal of AMRAP workouts is to push for maximum performance in a fixed time frame, improving endurance, strength, and mental toughness for managing stress.
In the WODEX app, you can design AMRAP workout programs in two modes:
- Standard Mode
- Buy-In Mode
Standard Mode
Setting the Time:
- At the top of the page, you can specify the duration of the workout. By default, the time is set to 10 minutes, but you can adjust it according to your preferences.
Example:
In the example shown in the image:
- The athlete has 10 minutes to complete as many repetitions as possible of the two exercises in the program.
- The athlete must perform the exercises in sequence, then loop back and continue the exercises until the time runs out.
Scoring:
- The athlete’s score will be the total number of reps completed within the 10-minute time frame.
Buy-in Mode
Buy-in and Remaining Time. This setup adds a unique challenge to the AMRAP workout.
How It Works:
- First, the athlete must complete the Buy-in exercise, which typically involves a specific number of reps.
- After completing the Buy-in exercise, the athlete continues with the AMRAP workout during the Remaining Time.
Setting the Time:
- The athlete will still be working within a fixed time period, but the Buy-in portion is performed before starting the AMRAP portion.
Example:
In the example shown in the image:
- The athlete must perform 50 Double-Unders as the Buy-in section.
- After completing the Buy-in, the athlete moves to the main program, performing exercises like Row and Wall Ball Shots, alternating between them.
- The athlete must repeat the cycle until the remaining time runs out.
Scoring:
- The athlete’s score in Buy-in Mode will be the total number of reps completed during the Remaining Time section
Why Choose AMRAP Workouts?
- Endurance and Intensity: AMRAP workouts help you test and improve your endurance by pushing you to complete as many reps or rounds as possible within the given time.
- Competitive Edge: You can track your performance over time, aiming to beat your previous scores and improve your strength, speed, and overall fitness.
- Flexibility: AMRAP workouts are highly customizable, allowing you to create challenges based on the time available, the type of exercises, and your specific fitness goals.
How to Design an Effective AMRAP Workout?
- Select Challenging Movements: Choose exercises that challenge both strength and endurance, such as compound movements or high-intensity cardio.
- Define the Time Limit: Decide on an appropriate time limit for the workout. Beginners may start with shorter durations, while advanced athletes may aim for longer sessions.
- Monitor Progress: Keep track of the total reps or rounds completed in each session to measure improvement and adjust the difficulty of future workouts.
In summary, AMRAP is a powerful workout format that can boost your fitness levels by improving endurance, strength, and mental toughness. Create your AMRAP workout today in the Wodex App and take your training to the next level!
By following these guidelines, you’ll be able to create a varied and challenging AMRAP workout that is perfect for achieving your fitness goals.