CREATE YOUR OWN

FULL BODY AMRAP

There a bunch of different ways you could create full body AMRAP workouts for yourself. But
I’m going to give you a super simple formula that you can use to create hundreds of different
workouts for yourself.

How to Create Your Own ARMAP’s

Just as a reminder that AMRAP stands for as many rounds and reps as possible.

To create your own ARMAP workouts you’ll choose:

• 1 lower body exercise
• 1 upper body pulling exercise
• 1 upper body pressing exercise
• 1 cardio vascular exercise.

Use the DIY workout chart found in your toolbox to help you choose exercises for your workouts.

An example workout may look like this:

• Squats (lower body)
• Pull-ups (upper body pull)
• Flat dumbbell bench press (upper body press)
• Sprint (cardio)

It’s not necessary for your workouts to follow this exact exercise order. You can start your
workout with a cardiovascular exercise and end it with a lower body exercise. You could also
start it with an upper body pulling, throw a cardiovascular exercise in the middle, and finish with a
lower body exercise.

For example:
• Pull-ups
• Sprint (cardio)
• Flat dumbbell bench press
• Squats
How Many Reps Should I Do?
There are a few things that will determine how many reps you decide to do for each exercise in
your AMRAP.

• The length of the AMRAP

• The exercise you choose

The Length of The AMRAP

Most of the AMRAP workouts that you create will be between 10 and 20 minutes. You’ll want to
keep the length of your workout in mind when choosing reps.

For example, if you’re doing a 10 minute AMRAP you wouldn’t want to choose exercises or reps
that will keep you at one exercise for too long. For example, a 400-meter run will take most
people 2 to 3 minute. 30 burpees will take most people a minute or 2. 50 pull-ups may take you a
few minutes.

For AMRAPS that are not as long keep your reps for most exercises between 5 and 20 reps and
any cardiovascular exercise to 1 minute or less (100 to 200 meter sprints, 250 meter rows, etc.…)

You’ll have a little more flexibility in choosing your reps when doing longer AMRAP workouts.
Anywhere between 5 and 50 reps will usually work but this depends on the exercise. Again, 50
burpees may take someone a fairly long time but 50 squats can be done pretty quickly for most
people.

The Exercises That You Choose

The reps that you decide to use will also depend on the exercises that you choose to do. If you’re
doing weighted exercises I recommend not doing more than 15 reps for any exercise.

For example, if you decide to do deadlifts in your AMRAP you would keep the reps at or below 15.

For bodyweight exercises you can choose to do higher reps. Exercises like these are typically less
demanding on your body and have less risk of injury.

For example, if you decide to do sit-ups as part of your 20 minute AMRAP you could choose to do
35 of them.
How Much Weight Should I Do?
This is going to be entirely up to you. You know your body, strength, and capabilities better than
anyone else. But here’s a rule of thumb you can run with.

Choose a weight that you feel confident you could do 5 to 10 more reps with than you plan to do.

For example, if you decide to do 15 deadlifts as part of your AMRAP choose a weight that you are
confident you could do for 20 to 25 reps. I recommend the higher of the two. The reason being
is that you will be moving very quickly and not allowing your body to fully recover. Lifting that
weight will get very difficult, very soon. The last thing you want to do is be standing over a bar
staring at it. Not moving isn’t doing you any good.

A Couple of Examples
Below are a couple of AMRAP examples using the formula above just to give you some ideas of
what you could do.

20 Minute AMRAP
• 5 deadlifts (lower body)
• 15 overhead dumbbell presses (upper body press)
• 15 inverted rows (upper body pull)
• 15 burpees (cardiovascular)

15 minute AMRAP
• 200 meter run (cardiovascular)
• 15 push-ups (upper body press)
• 15 pull-ups (upper body pull)
• 20 squat jumps (lower body)

12 minute AMRAP
• 10 dumbbell walking lunges (lower body)
• 15 kettlebell wings (upper body pull)
• 10 box jumps (cardiovascular)
• 15 dips (upper body press)

10 minute AMRAP
• 5 Back squats (lower body)
• 7 One arm dumbbell rows per arm (upper body pull)
• 9 Bench presses
• 20 second Sprint
Can I Do These Workouts Every Day?
I wouldn’t do workouts like this more than 2 to 3 days in a row without taking a day off. If you’re
working hard they can be extremely taxing on your body and nervous system.

Use your best judgment and listen to your body. If you haven’t worked out in a little while and are
just getting back into the swing of things I would alternate AMRAP workouts with fun fitness or
cardiovascular work.

If you’ve been training pretty consistently and notice that you can do resistance or weight baring
workouts more than 2 days in a row without feeling like you’ve been hit by a truck, then try 2 days
on, 1 day of rest or 3 days on and 1 day of rest. A training schedule like this may look like:

2 days on and 1 day off

• Monday: AMRAP
• Tuesday: AMRAP
• Wednesday: Fun fitness, cardiovascular work, play, sport, etc.…
• Thursday: AMRAP
• Friday: AMRAP
• Saturday: Fun fitness, cardiovascular work, play, sport, etc.…
• Sunday: AMRAP
• Monday: Repeat cycle

You could also try 1 day on and 1 day off

• Monday: AMRAP
• Tuesday: Fun fitness, cardiovascular work, play, sport, etc.…
• Wednesday: AMRAP
• Thursday: Fun fitness, cardiovascular work, play, sport, etc.…
• Friday: AMRAP
• Saturday: Fun fitness, cardiovascular work, play, sport, etc.…
• Sunday: AMRAP
• Monday: Repeat cycle