BUILDING ENDURANCE & INCREASING WEIGHT LOSS POTENTIAL

Hi everyone!

Today, I’m going to briefly talk about As Many Rounds As Possible (AMRAPS) withing a set time period. From my experience and from what I’ve seen, AMRAPS tend to last anywhere from 5 minutes to 20 minutes, depending on the nature of the workout. It could be a session or a competition.

There is a 10-minute AMRAP that just involves one exercise - the Devil-Press. This exercise involves you performing continuous burpees with a dumbbell in one hand. At the bottom of the burpee movement you perform a push-up ad switch hands, so that when you jump back up into the burpee you can press the dumbbell overhead with the opposite hand.

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Another example of an AMRAP you could do (one of my favourites) involves three exercises. First, are the barbell power cleans; second, are the lateral burpees, and third, is the assault bike. It’s laid out like this:

3 SETS

5-Minutes AMRAP:

9 Power Cleans (medium-light weight)

15 Lateral Burpees

21 Calories Assault Bike

Rest: 5 minutes between sets.

The reason I love this combination so much is that it combines one of my favourite barbell exercises with the cardio and endurance elements, . . . I love it!

The above exercise was as close a sketch as I could find that accurately depicts what a ‘Power Clean’ is. For the Power Clean, you start in a deadlift position, and end the movement with the bar on your shoulders.

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One more AMRAP that I think is worth mentioning here is that of the body-weight variety - it’s these type of AMRAPS that are easier on the joints if you’ve spent the previous few days performing workouts that have involved heavy impact in the joints (like with weights, etc.).

15-Minutes AMRAP:

25 Push-ups

35 Body-Weight Squats

50 Step Ups (Total)

Go as many rounds as you can with as little rest as possible and be sure to drink your water. Although this workout has less impact, my goodness do you heat up fast!

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Final notes: These workouts were designed to build endurance and to help people build speed of movement, but they can be used for weight loss too! If that’s what you desire?

Just remember that the rest of the work is done in the kitchen!

Thanks for reading!

Brad

Tel: 07376 941640

Email: [email protected] 

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Resources used:

Search: ‘Exercise: Devil-Press’. Cited: exercise: the devil press - Search Images (bing.com). Accessed: Tuesday 23/04/2024.

Search: ‘Barbell Power Clean’. Cited: Barbell Power Clean sketch - Search Images (bing.com). Accessed: Tuesday 23/04/2024.

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