Sometimes, changing the challenge of a workout doesn’t require heavier weights, more repetitions, or different movements. Sometimes, all you need to change is the clock!
How Time Changes the Training Stimulus
Two common workout formats in functional fitness are:
AMRAP (As Many Rounds As Possible): Complete as much work as possible within a fixed period of time.
Interval-based training (EMOM-style): Begin a prescribed amount of work at regular intervals, resting during any time remaining before the next interval. Although EMOM traditionally means “Every Minute on the Minute,” intervals can be longer, such as every three, five, or seven minutes.
Even when the movements and weights are identical, changing the time structure can significantly alter how your body responds.
Exercise scientists distinguish between external load (the work performed) and internal load (the body’s physiological response, including heart rate, oxygen consumption, and perceived exertion).
Changing the clock can change the internal load without necessarily changing the external load.
Why This Matters
An AMRAP challenges your ability to sustain effort, manage fatigue, and maintain a consistent pace. Interval-based training incorporates planned recovery periods that can help preserve movement quality and manage accumulating fatigue.
Neither format is inherently better. Each creates opportunities to emphasize different aspects of fitness.
The Bottom Line
Progress isn’t always about doing more. It’s also about changing how you do the work.
Manipulating time and recovery is a simple way to introduce variety into training, challenge different physiological systems, and continue building fitness without constantly increasing weights or repetitions.
This week’s challenge: Same movements. Same weights. Two different time domains. Experience the difference for yourself!
This week’s training this brings the time domain concept to life! We have two workouts. Try both this week, or do one this week and one next week.
Workout 1
Warm Up
AMRAP 7 (As many rounds as possible in 10 minutes). Perform each movement in sequence for as many rounds of all 4 movements as you can do in 7 minutes.
10 up-downs
10 air squats
10 ab mat or traditional sit ups
Movement Practice
Movement options
Row substitution: 10 burpees, 12 calorie air bike, 250m on the treadmill, 75 single under jumprope.
Dumbbell Thruster substitution: 10 goblet squats (holding a weight), 10 squat jumps, 20 air squats
V-Up substitution: Review the VIDEO for modifications of the V-up. Can also substitute the Ab Mat sit-up or traditional sit-ups.
Select weights/options that you can do the movements unbroken, EXCEPT for the V-ups. These are intended to be difficult with the need to break up the 24 repetitions.
Each round should take around 4-5 minutes to do, with 2-3 minutes of rest before the 7-minute interval finishes. Select your options accordingly.
Workout
E7MOM x 3 - EVERY 7 minutes x 3 sets. Set a clock for 7 minutes x 3 rounds. When the clock starts, perform each movement in sequence. Record your finish time. Rest for the remainder of the 7-minute interval. Repeat when the next interval clock starts.
12 Calorie Row
10 Dumbbell thrusters
24 V-ups (ok to break up into smaller sets with brief rest in between)
10 dumbbell thrusters
12 Calorie Row
SCORE: Total time working (Log your finish time for each of the 3 rounds). The lower the number, the better the score!
…. for a different day, do the same warm-up and keep the same movement options that you did for the 7:00 interval workout. Now try it as an AMRAP!
AMRAP 15 (As many rounds as possible in 15 minutes)
12 Calorie Row
10 Dumbbell thrusters
24 V-ups (ok to break up into smaller sets with brief rest in between)
10 dumbbell thrusters
12 Calorie Row
SCORE: Total number of rounds and reps. ** See how it compares to you E7MOM workout!
Cool Down
Team… regardless of which workout you did, your body needs some post-workout love to help jump-start your recovery. Check out this 20-minute full-body, deep stretch and nervous system reset from Five Parks! #dontskiptheyoga
Full-Body 20-minute Deep Stretch Yoga from Five Parks
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