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.
Duration: 1 hour
Go for a 10 minute Indian Trail run. Incorporate lunges, weaving and different running gaits.
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.
- 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.
- 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!
Losing teams complete 2 minute plank. Winning team may join in if they wish.
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.