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RFT Guide

RFT (Rounds For Time) Guide

An RFT workout follows the same structure as a circuit. You perform an exercise for the recommended repetitions using the recommended weight before moving to the next exercise.

When you have completed all the exercises in the circuit, you go back to the beginning and repeat the circuit.

The critical difference between an RFT and a circuit is TIME. An RFT workout is performed against a running clock, with your performance measured by the time taken to complete the workout.

An RFT workout is at a higher risk of injury than traditional circuit training because the lack of rest this training protocol promotes means that fatigue will occur, which may affect the quality of movement and exercise technique.

For this reason, it’s vital only to perform exercises you have experience with, have good form in, and the combination of weight vs reps is safe for you. This varies from athlete to athlete.

So, if in doubt of your ability, go lighter and stay safe.

Tracking Interval Time

Set up a stopwatch to track and record your time.

I recommend using SmartWOD as a stopwatch, which allows you to tap the screen (+ icon) to record the rounds as you work through them.

SmartWOD is recommended.