What AMRAP means
AMRAP stands for as many rounds as possible. You get a list of movements and a time cap, and you cycle through the list until time runs out. Your score is the number of complete rounds plus any extra reps.
How to use this timer
- Choose a time cap, such as 12 or 20 minutes.
- Press start. After the get-ready countdown the clock runs down to zero.
- Tap Round done each time you finish a round. The timer counts your rounds and shows the time each round took.
- When time is up, your round count is saved to your history.
Sample AMRAPs
- 12 minutes, bodyweight: 10 push-ups, 15 air squats, 20 sit-ups.
- 20 minutes, kettlebell: 10 swings, 10 goblet squats, 10 push-ups, 200 m run.
- 7 minutes, burner: 7 burpees, 7 jump lunges per leg, 7 tuck jumps.
Pacing
Use your round splits. If each round is slower than the last, you started too fast. A steady pace almost always beats a fast start. For fixed work every minute instead, try the EMOM timer.
Questions and answers
How do I score an AMRAP?
Write down complete rounds plus extra reps, for example 8 rounds + 12 reps. The timer counts the complete rounds for you.
Can I undo a round I tapped by mistake?
Yes. Tap the minus button next to the round counter.
What is a good AMRAP length?
Most are between 7 and 20 minutes. Shorter caps are more intense; longer caps test pacing.