Please Share!

This week I switched the weekly IGNITION workouts over to a Density Training Protocol. I’ve been focusing on this type of training myself for several weeks, and really like it.

Lot’s of AMRAP, AMSAP, and EMOM type training. Mostly EMOMs are being used for Finishers. But the results are the ability to get in tons of more work without adding more time commitment to your workout schedule.

That’s a Win-Win!

These workouts are also focusing on the major movement patterns to get a full body workout in each and every workout. There’s an Explosive Power movement, Upperbody Push, Pull, Knee Dominant, Hip Hinge movement, and an ab exercise. At my age, I prefer this type of training to body building workouts for many reasons, but I think the main reason is FUN. I just get bored with the slow griiiind of the body builder workouts. Always have.

These workouts are designed to get your heart rate up, and keep you burning more calories and fat up to 24 hours later through a phenomenon called EPOC. Or, Excess Post-Exercise Oxygen Consumption. Basically speaking, the goal of the workout is to put your system into an “oxygen deficit” that must be paid back to the body. It’s sometimes called the “After-Burn Effect”.

Anyway…I’m loving the workouts

In case you’re not familiar with this type of training and/or the acronyms I used above, below is a quick little reference guide to help you understand what I’m talking about.


AMRAP: As Many Rounds/Repetitions As Possible – In the case of a circuit, you will perform as many times through as possible in the allotted timeframe. In the case of a single exercise or complex, you will perform as many repetitions as possible in the allotted timeframe.
For example you may see something like this:
15 Minutes AMRAP
  • Bench Press x5
  • Box Jump x5
  • Barbell Squat x5
To do this workout you will perform each exercise to the specified number of repetitions (5). Move straight to the next exercise without rest. Once you have completed the whole circuit, you start back up to the top with Bench Press again.
AMSAP: As Many Sets As PossibleA variation of the AMRAP. This type of workout may give you a task of performing a set of 10 Box Jumps as many times as possible in a set period of time.
It would look like this:
5 Minute AMSAP
  • Box Jump x10
Simply complete as many 10 rep sets of box jumps as you can in the 5 Minutes.
EMOM: Every Minute On The Minute – In the case of an EMOM workout, you are going to perform a certain exercise or set of exercise for a certain number of reps over 60 seconds. Whatever amount of time you do not use, will be your rest period.
For example:
5 Minute EMOM
  • Burpees x5
  • Jumping Jacks x10
If it only takes you 45 seconds to perform that circuit, then you will be able to reward yourself with 15 seconds of rest. Then, it’s on to minute number two.
This and many other fat burning workouts are available in the monthly IGNITION Program:
Leave a reply

Your email address will not be published. Required fields are marked *