AMRAP

AMRAP means as many rounds as possible. A circuit of exercises is repeated for a fixed time window, and the score is the total rounds plus any partial reps. The format measures work capacity under a clock. Used in the Kettlebell Complex protocol as the scoring engine of the twenty-minute capacity test.

How it works

A set of exercises forms one round. The lifter cycles through the round as many times as possible inside the time cap. The count is each completed round plus the reps of any unfinished one. Pacing is the skill. Starting too fast collapses the later minutes, while an even pace holds output across the window. Unlike an EMOM, the clock never forces a rest, so the only rest is the rest taken.

The single number it produces makes progress measurable. Two AMRAP sessions with the same circuit and the same cap compare rep for rep.

In the Kettlebell Complex protocol

AMRAP is the scoring engine of the capacity test (S6, S12, S18): six exercises, twenty minutes, score equal to total rounds plus partial reps. The fixed circuit and fixed clock let the same test repeat across the three weeks and expose the glycolytic capacity gained over the block.

Used in: Program 01 — Kettlebell Complex