AMRAP, EMOM, OMG! IDEA World 2021 Shana Verstegen www.shanaverstegen.com [email protected] Part 1: Energy System Review Part 2: AMRAP AMRAP: “As Many Rounds/Reps As Possible”: The “reps” version of AMRAP involves selecting only one exercise and a time constraint. For example, completing as many push-ups as possible in a five-minute time period. This is a great tool for training and measuring your clients’ muscular endurance (and mental fortitude!) over time. The “rounds” version of AMRAP can make up an entire express workout. Simply select a short series of exercises and a defined number of repetitions for each one. Set a time constraint and have your client perform the complete series of exercises as many times as possible. AMRAP Pros: Metabolic Overload Notes EPOC Scalability Measurement FUN! AMRAP Programming and Coaching Considerations: Duration (which energy system?) Complexity/Exercise Selection Load Program Focus Placement in Workout Movement Standards Sample AMRAP Workout: Time: 3 Minutes 10 Plank Shoulder Taps 10 Burpees 10 Squat Jumps Write Your Own AMRAP! Notes: Part 3: EMOM EMOM: “Every Minute on the Minute” A predetermined number of reps are assigned for each set, and they must be completed in a minute or the prescribed amount of time. If completed faster, a longer rest break may be taken. If the exerciser moves slowly, however, they will have a limited rest break before the next set. EMOM Pros: Interval/Rest Benefits Notes: Variance in Intensity/Training Goals Scalability FUN! EMOM Programming and Coaching Considerations: Exercise Selection Number of Reps (rest estimates) Load Movement Standards FUN! Sample EMOM: Minute 1: Curtsy Lunges (24 alternating sides) Minute 2: Push-ups (12) Minute 3: Kettlebell Towel Row (15) Minute 4: Burpees (10) Minute 5: Dumbbell Squat Push-press (15) Minute 6: Plank With Shoulder Taps (20 alternating sides) Minute 7: Jump Rope (75 Revolutions) Write Your Own EMOM! Notes: