January Gym Challenge: AMRAP

AMRAP, known in the world of CrossFit as ‘As Many Rounds as Possible’. What does that mean? Exactly what is says. For this month’s gym challenge, it’s all about how many rounds of the following circuit you can complete in 8 minutes: 

  • 10 Bodyweight Squats 
  • 10 Push ups 
  • 10 V-sits  

This particular AMRAP workout focuses on strength and endurance using bodyweight only. The exercises focus on lower body (squats), upper body (push ups) and abs (v-sits). In order to complete a round, all reps of each exercise much be completed fully and with correct form is important, especially when fatigue/tiredness beings to set in. The key to being able to complete a higher number of rounds is to not start off too fast. This can cause you to burn out towards the end of your workout and be unable to complete further reps and rounds. Starting with a steady pace that can be maintained throughout is the ideal and pace should be intense enough that you are able to push yourself for the whole 8 minutes. You should try to complete each rep/exercise/round back to back, taking rest only when it is desperately needed. A warm up should be completed prior to participating in this challenge. 

AMRAP workouts have been known to focus on cardiovascular fitness, strength and conditioning and muscular endurance. You will therefore be able to use this workout as a test of fitness to see how you are doing in your training. Or you can create your own by substituting the exercise, number of reps or the time. You can then choose to complete the AMRAP workout in 6 weeks’ time to see how you are further progressing in training. You could also incorporate the workout itself as training and see if the more you complete it, the more rounds you can do in the 8 minutes.  

How many rounds do you think you can complete? Head to the fitness centre to find out and ask one of the Fitness Instructors about the January Gym Challenge.  


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  1. Only full rounds count. If the time runs out and the person had few reps to finish on V-sits – the round does not count.
  2. If the person does exercises incorrectly – he has to start from the beginning
  3. Exercises done using body only
  4. Squats – technique
  • Stand up straight with your feet at approximately shoulder-width apart. 
  • Keep your feet pointed either straight or angled slightly outward. 
  • Initiate the movement with a fold at the hips by reaching your bum behind you, as if sitting in a chair. 
  • Maintain a mid-foot balance and a lengthened spine as you fold at the hips and bend at the knees – squatting between your legs, not on top of them. 
  • Keep your knees in line with your feet, being careful not to allow them to bow inward. 
  • Lower yourself to 90 degrees angle. 
  • In the bottom position, your hips and knees should be fully flexed, your posture “tall” and feet flat on the ground. Arms reaching forward to help with balance. 
  • To get back up, reverse the motion by contracting your core, glutes, and thighs and driving your feet into the ground with a mid-foot balance while extending your hips until you are back in the standing position. 


  1. Pushups – technique 
  • Start by placing your hands underneath your shoulders. 
  • Your legs should extend straight out behind you, so that the balls of your feet are on the ground. You’re now in a high plank position. 


  • Keep your core tight and your glutes engaged as you lower down until your chest touches the ground. 
  • Continue to keep your body in a straight line as you push away from the floor and bring your body back up to the starting position. 


  1. V-sits– technique  
  • Begin in a seated position with hands and feet on the floor. 
  • Contract your abdominal muscles and core and lift your legs up to a 45-degree angle. 
  • Reach your arms straight forward or reach up toward your shins as you are able. 
  • It’s important to maintain good core posture and a strong spine throughout the movement and to avoid rounding the shoulders forward. 
  • Return to your starting position while continuing to keep your abs engaged and tight. 

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