Sweat: Functional Fit Plan – AMRAP 1


This week’s workout is an AMRAP workout and I’m actually giving you guys a good timing split too. What is AMRAP? As many rounds/reps as possible. In this case, it will be reps and you need to try your utmost best to get in as many reps WITH good form. You will have 8 stations, each with 2 exercises performed with a set time and set rest.

This style of timing is perfect if you do not want count reps but still want to push yourself each round. I suggest keeping a mental check of reps for each exercise and try to push yourself to the same number each round.

Time: 45min Capped with the below timing structure.


I use Tabata timer which is available on Android


  • Work 35s, Rest 15s x 6
    • Do Exercise 1 in 1st 40s
    • Do Exercise 2 in 2nd 40s
    • Repeat 3 times
  • 60 seconds rest before moving to next station

Equipment Required:

  • Kettlebell
  • Jump Rope
  • Set of Dumbbells
  • Box/Step

View the video instructions under AMRAP 1 on my Highlight Reel on Instagram. Download a PDF copy from Dropbox

FFP - AMRAP 1-page-001

Any questions, please don’t hesitate to

  • Comment on this post;
  • Drop me a DM on Instragam; or
  • E-mail via the button on my IG Profile

DisclaimerI am not a qualified personal trainer. This series is a collection of workouts that I have compiled for my own personal use and wanted to share with the world.
By using this guide, you are acknowledging that I am not a qualified personal
trainer, and that all workouts are performed at your own risk. I am not liable for any injury or harm that may come from using this guide.

© 2018 Lucinda Viljoen.  All rights reserved.

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