You're almost done a workout and want to add some sort of finisher to make sure your body has put in 110%. One of my favourite ways to do so is using the AMRAP structure.
AMRAP stands for "As Many Rounds As Possible". Here's how it works:
1. Pick 3-5 exercises with 8-15 reps each
2. Pick your time frame, usually between 5-10 minutes
3. Start your timer. Do all the exercises in a row as many times as you can before time runs out!
You can choose whatever parameters you want for the first two points, those above are just my personal favourite numbers to use.
What I love about AMRAP is that you are in full control of how hard it is. The faster you go, the harder it gets. And the exercises don't need to be fancy! I've seen advanced people struggle after only 2 minutes of doing jump squats, push ups and sit ups.
Here is one that will make you wish there is less than 60 seconds per minute.
Use the same weight for all exercises
8 minutes of:
10 squats and press
10 dumbbell squats
8 push up with a row
8 push ups
Think that's too easy? try getting at least 6 rounds in.
Recommendation for beginners
Focus on performing clean reps with good form. Try doing the same AMRAP each couple weeks and see if you can get more rounds in.
Start with 3-5 minutes AMRAPS and slowly increase the time by 30 seconds throughout the weeks.
Recommendations for every levels
Avoid using big compound movements like squats, deadlifts, snatches, cleans or snatches. These are movements that need full focus and 100% perfect form to avoid injuries, which is hard to maintain after a few minutes of all out effort.
Kettle bell swings are also not recommended as they are all about controlling momentum and fluidity.