AMRAP stands for As Many Rounds As Possible — you pick two to four exercises and complete as many rounds of them as you can within a set time, tracking every round including a partial one for your score. This is the second workout in my Dad Bod Destroyer Blueprint on Physical Friday. AMRAPs are a classic, infinitely variable format, and they are one of the simplest ways to beat boredom and keep progressing. Consistency is king.
Listen now: press play in the player above and follow along.
AMRAP stands for As Many Rounds As Possible. You set a clock for a given amount of time and complete as many rounds of your chosen exercises as you can before the time runs out. It is one of the most classic and infinitely varied formats in CrossFit and other training styles, which makes it perfect for building your own workouts.
A very popular AMRAP is Cindy — five pull-ups, 10 push-ups, and 15 air squats, as many rounds as possible in 20 minutes. You complete five pull-ups, 10 push-ups, 15 squats, then repeat that sequence over and over for the full 20 minutes. Another simple one is 20 minutes of 15 squats, 15 push-ups, and 15 sit-ups for as many rounds as you can.
You track every round you complete, including a partial round on the last one. For Cindy, one round is 30 reps total, so 27 rounds plus one pull-up works out to 27 times 30 equals 810, plus the one pull-up, for a score of 811 reps. Counting total reps gives you a precise number you can try to beat the next time you do that workout.
Use whatever simple system works while you are moving fast. I use sidewalk chalk to mark each round as I finish it, so I do not lose count when I am breathing hard. The key is to minimize transition time between exercises and still keep an accurate tally, because the round count is your score and your benchmark for next time.
Build your AMRAP with two to four exercises. That range keeps the workout simple enough to move fast and repeat cleanly, but varied enough to stay interesting. If you do not want to create your own, CrossFit and other sources have hundreds of them ready to go. The format is simple, effective, and infinitely variable.
The only way to lose a dad bod is through consistency, and AMRAPs make consistency easier by giving you endless fresh workouts with a built-in score to chase. Consistency is king and boredom kills progress, so having a format you can vary forever keeps you interested, excited, and moving toward your goals. Pick two to four movements, set a clock, and go.
After Rounds for Time, AMRAP is the natural next tool. It flips the constraint — instead of a fixed amount of work done as fast as possible, you fix the time and pile up as much work as you can. That small change opens up a whole new set of workouts, and it is one of the easiest formats to make your own.
The scoring trips people up at first, so I walk through it with Cindy in the episode. Once you see that 27 rounds plus a pull-up becomes 811 reps, it clicks — and now you have a number to beat. That benchmark is what keeps you coming back to the same workout to measure real progress. Press play to hear the full breakdown.
Counting rounds while you are breathing hard is harder than it sounds, which is why I use sidewalk chalk to tick off each one. Little systems like that are the difference between a workout you can score and one you cannot. I share how I set mine up in the full episode. Listen in for it.
AMRAP is simple, effective, and infinitely variable, which is exactly what you want from a format you will use for years. Two to four movements, a clock, and a score.
The only way to lose a dad bod is consistency. Text AMRAP to me at 305-930-7346 and I will send you five of my favorite AMRAP workouts for free.
Physical Friday is my weekly fitness series for fishing guides, anglers, hunters, and outdoorsmen — the training, nutrition, and mindset to stay in the game for life. Watch and listen to every Physical Friday episode from Tom Rowland.
AMRAP · Cindy (CrossFit) · pull-ups · push-ups · air squats · sidewalk chalk scoring · Dad Bod Destroyer Blueprint · Physical Friday · Tom Rowland Podcast
I'm Tom Rowland, a professional fishing guide based in the Florida Keys, host of the Tom Rowland Podcast, and the longtime host of the Saltwater Experience television show. Physical Friday is my weekly fitness series where I help fishing guides, anglers, hunters, and outdoorsmen build the training, nutrition, and mindset to stay strong and stay in the game for life.
Subscribe to get the latest episodes, show notes, and exclusive content delivered straight to your inbox.