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Break Out Of Your Workout Rut With 8 AMRAP Fitness Challenges

Break Out Of Your Workout Rut With 8 AMRAP Fitness Challenges

Finding it harder and harder to drag yourself to the gym? Do you find yourself slogging through workouts without seeing any real progress? 

It could be that you’ve become habituated to your workout routine, meaning that both you and your body are frankly… a little bored.

Whether you’re working out to lose weight, build muscle, or maintain health for the long-haul, finding ways to commit to the process are important. When you're bored, it’s all that much easier to just skip a day here, and there, and before you know it, you’re starting all over again.

Now, imagine this: You're in the gym, fully engaged and completely focused. The clock starts ticking, and you dive into the challenge ahead. You feel the burn, the sweat drips down your forehead, and your muscles start to scream. But you keep pushing, striving to complete as many rounds as possible before the timer runs out…

If you’re looking to bring that kind of fire back to your workouts, you need to give an AMRAP fitness challenge a try. 

To help you get back on track at the gym, we’re breaking down this fun, intense workout for you and sharing eight examples to get you started.

How An AMRAP Fitness Challenge Spices Up Your Training

So, what does AMRAP stand for? No, it’s not the latest TikTok challenge. AMRAP stands for "As Many Rounds As Possible." 

It's a type of workout where you perform a set of exercises for a specific duration, aiming to complete as many rounds as you can within that time frame. 

AMRAP workouts are loved by fitness enthusiasts for their ability to burn calories, improve muscular endurance, and push your limits.

They provide a refreshing change from traditional workouts that can be a little restricting in terms of sets and reps. 

By pushing yourself to complete as many rounds as possible within a set time, you'll test your limits, break through plateaus, and see tangible progress. If you need more inspiration on strength training challenges you won’t get bored of, check out our recent list here.

That progress is even more fun when you combine it with the Strength Training IRLA (In Real Life Achievement) pack. This pack includes a set of challenge medals designed to celebrate your gym-going achievements.

Whether it's bench pressing 0.75 times your body weight, squatting 1.25 times your body weight, deadlifting 1.5 times your bodyweight, completing 25 push-ups in one set, or completing 20 workouts in a month, these medals will serve as a tangible reminder of your accomplishments.

Now, let's dive into the exciting 6 AMRAP fitness challenges that will help you break free from your workout rut:

1. The Burpee Blitz

Challenge: Complete as many rounds as possible of 10 burpees, 15 squats, and 20 mountain climbers in 10 minutes.

This challenge will set your heart racing, work your entire body, and boost your cardiovascular fitness. 

2. The Push-Up Power Hour

Challenge: Perform as many rounds as possible of 15 push-ups, 20 lunges, and a 200-meter sprint in 20 minutes.

Push your upper body strength to new heights with this challenge. It's a fantastic way to build a sculpted chest, shoulders, and arms. 

We know the challenge is just for twenty minutes (push-up power hour just sounds cooler, right?), so if you’re really looking to fill out the full power hour, check out six kinds of push-ups you can do to *push* the difficulty level even further.

3. The Plank Marathon

Challenge: Hold a plank position for as long as possible, aiming for a minimum of 5 minutes.

This challenge is all about core strength and stability. Strengthen your abs, back, and shoulders while testing your mental endurance. 

4. The Cardio Crusher

Challenge: Complete as many rounds as possible of 20 jumping jacks, 15 high knees, and 10 squat jumps in 15 minutes.

This high-intensity challenge will leave you breathless and dripping with sweat. Boost your cardiovascular fitness, torch calories, and feel the burn with the Cardio Crusher. 

5. The Dumbbell Delight

Challenge: Complete as many rounds as possible of 8 dumbbell thrusters, 12 bent-over rows, and 15 Russian twists in 12 minutes.

Grab a pair of dumbbells and challenge your muscular endurance with this full-body workout.

6. The Kettlebell King/Queen

Challenge: Perform as many rounds as possible of 10 kettlebell swings, 12 goblet squats, and 15 kettlebell deadlifts in 15 minutes.

Unleash your inner strength with this kettlebell challenge. Build power, strengthen your legs and glutes, and become the Kettlebell King or Queen. 

7. The Jump Rope Jamboree

Challenge: Complete as many rounds as possible of 50 double-unders, 15 box jumps, and 10 sit-ups in 12 minutes.

Jump into action with this cardio-packed challenge that will test your coordination and endurance. Grab a jump rope, conquer those box jumps, and feel the burn in your abs. 

Want even more burn in those abdominal muscles? We’ve got four tips for adding weight to your ab exercises.

8. The Treadmill Tornado

Challenge: Run as many rounds as possible of a 400-meter sprint, 15 push-ups, and 20 walking lunges on a treadmill in 15 minutes.

Turn up the intensity on the treadmill with this challenging AMRAP workout. This one tends to burn, so to stay safe while you’re on the treadmill, watch your speed for the last few – or take the last reps outside to the track!


These IRLAs are for those who stick with their dreams. Training programs require commitment, dedication, and sacrifice. Each new coin is a testament to the time you suited up and got after it. From hours at the gym to the prep at home, you set yourself up for success and now it’s yours for the taking.

Now go get those gains.

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