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The game does require you to do them occasionally to increase your HR but other than that you can ignore them completely.
Here's a good guide on how to deal with them solo: https://steamcommunity.com/sharedfiles/filedetails/?id=2735408649
For the Apex monsters, at least 1 each, then their quests unlock outside rampage.
Iirc, Ibushi has an event quest outside the rampages, but that might be just MR.
There are no other quests that aren't just normal hunts or fights with boss in an arena.
Apex Rathalos is the only one I recommend doing it once and just doing the regular quest afterwards
Apex ziorge rampage might be one of the least fun experiences i've had in rise.
The furious rajang rampage was just silly, hyper beams everywhere
Ramps could have been fun, But the turrets are done so poorly, we usually abandon them. Then the apex shows up and says "I don't care how well you did, instant wipe everything.". Riding vs boss and splitting are the star of the show damage wise.