AMRAP
As Many Rounds (or Reps) As Possible — a fixed time window where the goal is to complete as much work as you can.
What is AMRAP training?
AMRAP stands for As Many Rounds (or Reps) As Possible. You set a fixed time limit, then perform a movement or sequence of movements continuously, trying to complete as many full rounds or reps as you can before time runs out.
Unlike EMOM, where the clock dictates pacing minute by minute, AMRAP rewards sustained effort across the entire window. It's a straightforward way to measure intensity and track progress over time, since the same AMRAP format with the same movements gives you a direct score to beat next time.
How to structure an AMRAP
Pick a time cap and a short sequence of movements, then go continuously until time is up:
12-minute AMRAP: 10 push-ups, 15 air squats, 20 sit-ups — as many full rounds as possible.
At the end, your score is the number of full rounds plus any extra reps completed into the next round. That score becomes your benchmark for next time.
Who AMRAP works well for
AMRAP suits anyone who wants a clear, repeatable way to measure progress. Because the format stays fixed and only your output changes, it's an easy way to see real improvement over weeks and months.
Logging AMRAP workouts in FitForgeFlow
Set your time cap and movement sequence once in FitForgeFlow, then log your final round and rep count at the end — the app keeps your AMRAP scores history so you can track improvement automatically.