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How to program an AMRAP and EMOM

How to program an AMRAP and EMOM

Agatha Beise avatar
Written by Agatha Beise
Updated over a month ago

Follow these steps

  1. Open the program you want to edit in Superset Sheets.

  2. In the workout builder, go to the Freeform text field clicking the 6 dots to open the dropdown, select Insert text box

  3. Type your AMRAP or EMOM format, then add exercises below. For example:

    1. AMRAP 10m – Push-ups, Air Squats, Sit-ups

    2. EMOM 15m – Minute 1: 10 Burpees, Minute 2: 15 Kettlebell Swings, Minute 3: Rest

  4. Save the program when finished.

Notes & best practices

  • Write clear and simple instructions so clients know exactly what to do.

  • Always include the time in minutes or seconds (e.g., 10m, 30s).

  • Label workouts with AMRAP or EMOM in the title so clients can recognize them.

  • Clients only see updates if you edit the program already assigned to them.

FAQ

Can I mix AMRAP/EMOM with regular sets in the same workout?

Yes β€” just add them as freeform text blocks along with other exercises.

Do clients see the text exactly as I write it?

Yes β€” whatever you type in freeform will display in the client app.

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