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As Many Rounds As Possible in X Minutes (AMRAP) – Q & A

July 28th, 2009 · 17 Comments · crossfit, faq, fitness

This morning, someone emailed me this question:

I’ve Got a question: I’m supposed to do as many rounds as possible of 20 squats and 5 pushups. Do I rest between exercises? Do I rest after doing a set of each? Do I not rest at all? If I do rest how long is a rest for? Sorry for all of the questions but I want to do this right.

Great question. Here is the answer:

Rest as long as you need to between sets, however, keep rest to a minimum. When I do this workout (called AMRAP, as-many-rounds-as-possible in X minutes), I usually do not rest because that would mean accomplishing fewer sets and a lower score.

You may want to benchmark yourself for the first 5 minutes. Eg, suppose you complete 6 sets in the first 5 minutes and the total workout is 10 minutes. Try to do 6 more in the next 5 minutes, which will be challenging because you’ll already be tired.

Tags:

  • Rich

    Are these the same WOD posted from the main CrossFit site? Or are they different?

  • http://kortina.net kortina

    They are different. Lots of times the crossfit wod requires special
    equipment. Sometimes you just want an alt workout. And some people are
    not crossfitters. The app has bodyweight routines tuned for these
    cases.

  • me

    I've been using your app. It's been really helpful since I've just had a baby and can't get my act together yet to workout outside of the house.

    I'd love to see some way to track my progress within the app. At the least, a checkbox marking that I've completed the workout. Or a way to track how many sets that I've done or how long.

    Then I could easily set goals for myself, such as workout 3x/week or do one extra set.

  • http://kortina.net kortina

    We may add that in the next release, but have not started development
    on a logging tool yet.

  • Guy

    I love your app and I wanted to recommend your site to my mom, who doesn't have an iphone/ipod touch, but the website doesn't have any daily workouts :( . Are there plans to either have a paid one-time website (a'la the iphone app) or a teaser site that is a lite version (say every 3rd workout) so potential app buyers can 'shop' it online before buying? That would be awesome.

    Also, some feature suggestions :)

    Implement swipe from 'today's workout' so I can quickly browse the archive. I don't always have the equipment needed on a given day so I have to skip around.

    The 'past workouts' list should be changed to give more relevant info. See the image at http://img200.imageshack.us/i/ideas.png/ for 2 ideas (yes, I'm a developer).

  • http://kortina.net kortina

    I'm not sure that we'll add a members only section, but if you email
    me kortina on gmail, I can package up a few workouts and send them
    over for you to give to your mom.

    Great feedback on the app. We'll try to get some of your suggestions
    into the next rev. Thanks!

  • Brick

    Just a quick Q, how do Tabata intervals integrate with your “Rounds”? It doesn't make sense to me intuitively.

    For example, today's was 3 rounds of 30 situps, 30 back extensions, and 10 pushups… but I can do 30 situps in around 30 seconds, 10 pushups in 10 seconds, so where should I be using the Tabata timer?

  • Chris

    What does Jailhouse 10 mean? Basically do 55 of each segment?

  • Chris

    I'm equally confused by this. I assume you can do 1 or the other??? Tabata or intervals.

  • http://kortina.net kortina

    Brick, is there a specific workout you need to understand better?
    Tabata intervals are usually prescribed 8x, so 8 periods of 20sec
    pushups / 10 sec rest, for example, and then 8 periods of 20sec
    pullups / 10 sec rest. Does that help?

  • http://kortina.net kortina

    “jailhouse 10″ = sets of 10-9-8-7-6-5-4-3-2-1 reps (for total of 55).
    Walk back/forth across room between sets.

    So jailhouse 10 pushups, pullups, you would do 10 pushups, 10 pullups,
    9 pushups, 9 pullups, etc.

  • http://kortina.net kortina

    Tabata is a type of interval, defined as 20 secs work followed by 10 secs rest.

  • Chris

    What does Jailhouse 10 mean? Basically do 55 of each segment?

  • Chris

    I'm equally confused by this. I assume you can do 1 or the other??? Tabata or intervals.

  • http://kortina.net kortina

    Brick, is there a specific workout you need to understand better?
    Tabata intervals are usually prescribed 8x, so 8 periods of 20sec
    pushups / 10 sec rest, for example, and then 8 periods of 20sec
    pullups / 10 sec rest. Does that help?

  • http://kortina.net kortina

    “jailhouse 10″ = sets of 10-9-8-7-6-5-4-3-2-1 reps (for total of 55).
    Walk back/forth across room between sets.

    So jailhouse 10 pushups, pullups, you would do 10 pushups, 10 pullups,
    9 pushups, 9 pullups, etc.

  • http://kortina.net kortina

    Tabata is a type of interval, defined as 20 secs work followed by 10 secs rest.