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Cross-Training

Essential Strength Training For Runners: The AMRAP Workout

Take your strength training game to the next level with this super simple timed workout.

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There are many different ways you can structure strength training workouts in terms of the number of reps and sets you perform for each exercise, and the order in which you do the sets for the different exercises in your workout.

Although most resistance training workouts that are designed to increase strength for a field muscle focus on low to moderate rep ranges (6-12 reps), there are also benefits of doing a higher number of reps or seeing how many reps you can do in a given length of time.

Known as AMRAP workouts, which stands for “As Many Reps As Possible,” banging out as many reps as you can squeeze in using proper form within a certain amount of time helps increase your muscular endurance while boosting the power, speed, cardiovascular, and metabolic demand of the workout.

Most AMRAP workouts choose a few bodyweight exercises, often those that have a cardio component, to increase the intensity of the workout while reducing the risk of injury from rushing through exercises with weights.

You can either choose a certain length of time for each exercise, such as 30 or 60 seconds, and then perform as many reps as you can for the exercises in that amount of time, or you can choose a specific number of reps for a few exercises and perform as many rounds of the exercises as you can in a designated amount of time.

This AMRAP workout will use the latter approach and will get your heart pumping as you strengthen your entire body.

Beginners should do as many rounds as possible in 6 minutes, intermediate runners should go for 10 minutes, and advanced runners should try to go for 12 minutes or longer.

AMRAP Workout for Runners

Complete as many rounds as possible in 6-15 minutes, depending on your fitness level:

  • 10 burpees
  • 8 up-down planks per side (leading with the right hand 8 times and with the left 8 times)
  • 15 squats

Make sure you use good form; don’t let your competitive nature and desire to do more rounds allow your form and technique to become sloppy.

Keep track of how many rounds you can do, and aim to beat your number every time you return to this workout!