AMRAP — As Many Rounds As Possible

AMRAP is one of the most popular CrossFit workout formats. You’re given a list of exercises and a time cap, then you cycle through the exercises as many times as you can before the clock runs out. Your score is the total number of completed rounds plus any extra reps.

Why use AMRAP?

AMRAP workouts are excellent for building work capacity and cardiovascular endurance while keeping you moving. Because you’re racing against the clock rather than a fixed rep scheme, you control the intensity — push harder for more rounds or pace yourself for consistent output. This makes AMRAPs suitable for all fitness levels; beginners and advanced athletes do the same workout but at their own pace.

How to set up an AMRAP in PT Tracker

Tap New Workout and select Functional / CrossFit.
Choose AMRAP as the timer type.
Set your time cap (e.g. 12 minutes).
Add exercises and their rep counts. For example: 10 press-ups, 15 air squats, 20 sit-ups.
Tap Start when you’re ready. The countdown timer appears at the top of the screen.
Each time you complete a full round, tap Round Complete. PT Tracker automatically tracks your round count and timestamps each round.
If the timer runs out mid-round, tap the last exercise you completed — your partial reps are recorded.

Your final score (rounds + reps) is saved to your workout history so you can compare performance over time.

Example workouts

Beginner — 10 min AMRAP

5 press-ups
10 air squats
15 single-unders (skipping rope)

Intermediate — 15 min AMRAP

10 kettlebell swings (16 kg)
12 box jumps (50 cm)
14 wall balls (6 kg)

Advanced — 20 min AMRAP (Cindy)

5 pull-ups
10 press-ups
15 air squats

Tips and common mistakes

Pace yourself. The most common mistake is sprinting through round one and burning out by round three. Aim for consistent round times.
Break exercises early. If you know you can’t do 10 unbroken pull-ups, break them into sets of 5 from the start rather than failing at rep 7.
Watch transitions. Time lost moving between exercises adds up. Keep your equipment close and your transitions tight.
Log your round splits. PT Tracker records the time for each round — review these afterwards to see if you slowed down and by how much.

Who it’s for

AMRAPs work for everyone. Beginners benefit from the self-paced nature, while competitive athletes use them as benchmarks. They’re particularly effective for general conditioning, fat loss, and improving muscular endurance. If you want a time-efficient workout that scales to your ability, AMRAP is a great choice.