The WAMRAP Explained

The WAMRAP Explained

AYE. As I ran up Ardrey Kell with Waverly in sight, deep in the pre-dawn Gloom, I was thinking about how much it would suck to be the only person at WAMRAP again. I didn’t mind it once. It was kind of annoying the second time. And the third time would probably cause me to throw in the towel. But, fortunately, that was not to be. As I was holding the plank position at exactly 5:30, Joker rolled up and just about ran over me. A few seconds later, Marlin pulled in. We had a quorum.

I’ve been asked many times about what WAMRAP is and how it works, so I’m going to take this opportunity to explain it – because it is ridiculously simple. 5 minutes of warm up. 5 minutes to commute and explain the workout. 30 minutes of As Many Rounds as Possible (AMRAP) on a specified circuit. 5 minutes to commute back to the launch site and cool down. That’s it, fellas. The Wednesday AMRAP = WAMRAP. Here’s what we did last Wednesday:

Warm up : 5 minutes of Plank
Commute : To the little traffic circle just south of the apartment complex
AMRAP : Run to the end of each road and back to the circle. +1 burpee each time you touch the circle. 25 Exploding Merkins at the end of road 1, 25 Jump Squats at the end of road 2, 25 Heels to Heaven at the end of road 3, 25 Freddie Mercurites at the end of road 4. All completed 3 full cycles = 78 total Burpees and 75 of each exercise
Cool down : Head back to launch, knock out the last 22 Burpees and Plank until the clock runs out.

When I first started posting at F3 back in 2011, most workouts were predominately circuit-driven, AMRAP workouts. Why? Because AMRAP has two extremely attractive advantages that align with the F3 mantra. First, they are you-against-you. Second, they leave no man behind. The fittest guys in F3 Nation can smoke their own asses at an AMRAP workout right next to an FNG who hasn’t exercised in 5 years. We all give 30 strong minutes of everything we can give. Fit guys do 5 circuits and the FNG does 3. But all are #smoked and all end at 6:10AM.

That’s all I got. I hope this clears up what WAMRAP is and why you should post. I’m not trying to take away anything from the other Wednesday workouts, particularly the one where I used to be a Site Q, but there needs to be an AMRAP option at least once a week for the A Listers and the Clydesdales alike. Hence, the WAMRAP.

See you in the Gloom.


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