Team AMRAP: Split the Reps with a Strategy

A team AMRAP (as many rounds as possible) in groups of four where the team decides how to split the reps, as long as only one person works at a time. It blends high effort, strategy and knowing each teammate's strengths.

How to play

1. Rules: one round is 20 squats, 15 band rows, 10 lunges per leg and a 20 m out-and-back run; only one person works at a time and the split is up to the team (3 min).
2. Planning: the team writes down who does what and how much, based on strengths (4 min).
3. 10-min AMRAP: the team adds up rounds and reps; a resting member logs on the sheet (10 min).
4. Debrief: did someone end up wiped out while another stayed fresh? Did the split work? The team rewrites the plan (4 min).
5. Short 4-min AMRAP with the new plan to see if the pace improves (4 min).

Rules

• Only one teammate works at a time; tag in with a high five.
• Every teammate must work in every round.
• Reps with poor form don't count.
• Runs stay in each team's own lane, no cutting across.

Variations

Adaptations

• Limited mobility: the student takes the band rows, and the run becomes a wheelchair or walking route.
• Asthma or lower fitness: the team can give them more rows and less running, no comments made.
• Hearing impairment: start and finish are signaled by raising a cone, and tags are always by touch.

Learning goals

• Understand the AMRAP format and apply it as a team.
• Make tactical decisions based on each member's abilities.
• Evaluate and adjust a plan with real data.

Equipment for a class of 25

• cones: 16
• resistance bands: 7
• stopwatch: 1
• whiteboard: 1
• team sheets: 7

Teacher tip

Bands can be anchored to a goal post or wall bars; if you're short, swap rows for push-ups. Watch for teams leaving one person to do everything: the everyone-works-every-round rule is key.

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