Performance Training Protocol: AMRAP

By Ryan Provencher

The “AMRAP: As Many Rounds As Possible” Training Protocol on moderate and high-intensity training days will tap into all three of the body’s primary energy systems in a way that is similar to initial fire attack on a structure fire.

• ATP-PC (Phosphagen) System: This system powers the initial burst of effort for approximately 10-20 seconds.

• Anaerobic (Glycolytic) System: After the initial burst, this system dominates for up to 3 minutes, breaking down glycogen without oxygen for sustained energy.

• Aerobic (Oxidative) System: This system supports prolonged activity, akin to working through an entire air bottle, by converting carbohydrates, fats, and proteins into energy with oxygen.

AMRAP Workout Instructions:

Warm-Up: Complete a dynamic warm-up specific to this workout.

Training: Perform prescribed repetitions for each exercise to complete one “Round”. Complete as many rounds as possible in 20 minutes.

Cool-Down: Complete a comprehensive cool-down to recover from your training session.

Scoring the Workout: Record Movement Rating, Intensity Rating, Discomfort Rating, Focus Rating, Dexterity Rating, Sum/Total Weight, Total Rounds, and Final Heart Rate for the workout.

Workout Timer:

20-Minute AMRAP Timer Video

Workout Score Sheet:

Here is your AMRAP Score Sheet for Moderate and High-Intensity Training in Performance Training Cycle 24-1:

Incorporating this training protocol into your firefighter physical training program will help you to manage energy expenditure, pacing, and movement quality in the gym so that you can optimize your performance on the fire ground. 

Ryan Provencher is an Operations Battalion Chief with over 30 of Fire Service experience. He holds a Bachelor of Science in Kinesiology and Exercise Science with a Minor in Nutrition from Washington State University. He has extensive experience as a Fire Department Peer Fitness Trainer and Health/Fitness Coordinator, he is the founder of Firefighter Peak Performance and serves as Executive Fitness Advisor for CRACKYL Magazine.