February 8

Segmented AMRAP Workouts Explained


How many ways can you change up an AMRAP? You might be surprised.

Incase you’re new to the fitness realm, AMRAP stands for ‘As many rounds as possible’. AMRAPS are a time efficient way to conduct an effective all body workout without spending hours in the gym.

A typical AMRAP looks like something this.

List 8 exercises set at 10 reps per exercise.

Round 1

  1. Push ups
  2. Kettlebell swings
  3. Burpees
  4. Sit ups
  5. Mountain climbers
  6. Jumping jacks
  7. Squat & press (kettlebell)
  8. 4 x 20m Sprints

You have 20 minutes to complete as many rounds as you can.

The AMRAP training method offer tons of flexibility. For example..

  1. You can incorporate functional exercises
  2. You can make it sports specific.
  3. You can go bodyweight, equipment based of use a mixture of both
  4. You can work out for a duration & intensity that is right for you and progress at your own pace
  5. You can use AMRAPS as fitness tests.

That’s just the tip of the iceberg.

Segmented AMRAP Workouts Explained



To take it one step further, I’m going to show you a different that you can incorporate AMRAPS in to your group fitness training programme.

I’ll give you the workout template and you can fill in the exercises yourself.


AMRAP WorkoutsTitle: Segmented AMRAP

Equipment: 2 Markers

Players: 1+

Time: 43 Minutes


Method: Show the group 9 exercises and write them where players can see them.




Round 1: Complete 7 repetitions of the first 3 exercises. Players have 5 minutes to complete as many rounds as they can. Rest for 2 minutes.

Round 2: Complete 7 repetitions of the second 3 exercises. Players have 5 minutes to complete as many rounds as they can. Rest for 2 minutes

Round 3: Complete 7 repetitions of the third 3 exercises. Players have 5 minutes to complete as many rounds as they can. Rest for 3 minutes.

Round 4: Complete 7 repetitions of all 9 exercises. Players have 10 minutes to complete as many rounds as they can.

Here’s The Catch: Players complete shuttle sprints for 90 seconds after each round.

So there you go, the segmented AMRAP explained. Have a play around with the workout template and see what you can come up with.

Need Fresh Group Workouts Ideas

The truth is, you don’t need anymore ideas because you’ve probably got 100’s. What you need are better workouts.

  • More fun
  • more creativity
  • more team work
  • more excitement!

Workouts that get people talking and spreading the word about how awesome you are. My Elite members are building their businesses mainly through word of mouth.

And it starts with the hidden secrets that lie within the Workouts Design Club EliteYou can download this week’s update for free when you start your 14 day free trial!

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P.S Leave me a comment and let me know what you think about the Segmented AMRAP


fitness tests bootcamp ideas



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