What is amp up?
amp up is a short, high-intensity workout that measures your training capacity today. You move through three phases — assessment, movement, and performance — and finish with a score that reflects how you performed. Your results also help personalize your future weight recommendations.
How does it work?
Phase 1 — Assessment (strength)
Perform as many reps as you can. The weight increases each rep, pushing you to find your limit. This sets the weight for the rest of your session.
Phase 2 — Movement (control)
Control the pace of the cable by catching the drops on screen. This one’s about precision, not speed.
Phase 3 — Performance (endurance)
Move faster and get as many reps as possible. When you need to drop weight, pause two seconds — the weight reduces and you keep going.
Each phase produces a score. Together, they add up to your final amp up score.
Where do I find it?
amp up has its own card on the home screen.
Who can use it?
Available with amp Membership.
How often should I do it?
Every few weeks is a good cadence if you want to track progression over time. You can also use it as a shorter, intense option whenever it fits your day.
Common questions
Q: Does amp up replace my regular plan?
Q: Does amp up replace my regular plan?
A: No — it’s a separate option within the app. You can use it alongside your plan or as a substitute on a given day. Completely up to you.
Q: Why do I have different exercises than my friend?
Q: Why do I have different exercises than my friend?
A: Exercises are assigned based on gender. Men do bent over row and bicep curls; women do Romanian deadlifts and tricep push downs.
Q: Is my score compared to other members?
Q: Is my score compared to other members?
A: No — your amp up score is based entirely on your personal performance that day. It’s a snapshot of where you are right now, not a ranking.
Q: How is amp up different from my Fitness Score?
Q: How is amp up different from my Fitness Score?
A: amp up measures your training capacity in a single session. Your Fitness Score tracks your overall progress over time and compares you to similar users. They’re separate — amp up doesn’t update your Fitness Score.