In this article we will cover utilizing three unique block types, AMRAP (As Many Rounds as Possible), EMOM (Every Minute on The Minute), RFT (Rounds for Time). These blocks can be set as Benchmarks to track athlete progress over time.
AMRAP
Athletes will perform as many rounds as possible of each exercise in the specified amount of time.
How to Build this Block:
Click Add Block at the bottom of a workout
Select "New block" on the menu and then select "AMRAP"
Enter in the time duration your athlete has to complete this block and click on the checkmark
This block will have an "A" label indicating it is an AMRAP block
Add in exercises as you typically would for a block
On the athletes' app, they will be displayed the list of exercises to perform. When the athlete is ready to begin, they will start the timer in the bottom right corner of the app. The time assigned will automatically load and begin to count down. At the end of the workout, the athlete will enter the number of rounds completed. If they were only able to partially finish a set, they will enter the number of reps completed.
EMOM
Athletes will repeat a round of the prescribed exercises at the start of every minute (or interval). They will reset for the remainder of the time interval before beginning the next round. Coaches can select different time intervals such as every two minutes on the minute (E2MOM), etc.
How to Build this Block:
Click Add Block at the bottom of a workout
Select "New block" on the menu and then select "EMOM"
Select the interval for the block (EMOM, E2MOM, E3MOM, etc).
Enter the number of rounds your athlete will complete this block.
This block will have an "E" label indicating it is an EMOM block
Add in exercises as you typically would for a block
On the athletes' app, they will be displayed a list of exercises to perform. Below the exercises are the rounds listed out with the time frame. For example, if this is an EMOM block prescribed for 5 rounds the athlete will see:
Round 1 0-1min
Round 2 1min-2min
Round 3 2 min-3min
Round 4 3min-4min
Round 5 4min-5min
When the athlete is ready to begin, they will start the timer in the bottom right corner of the app. The time assigned will automatically load and begin to count down. The athlete will check off the rounds as they are completed.
RFT
Athletes will perform, as fast as possible, the prescribed number of rounds for each exercise. They will record the total time to complete the prescribed work.
How to Build this Block:
Click Add Block at the bottom of a workout
Select "New block" on the menu and then select "RFT"
Select the number of rounds you would like the athlete to complete
This block will have an "R" label indicating it is an RFT block
Add in exercises as you typically would for a block
On the athletes' app, they will be displayed a list of exercises to perform. When the athlete is ready to begin the workout, they will start the timer in the bottom right corner of the screen. The timer will count up as the athlete goes through the prescribed exercises for the total number of rounds assigned. Once the athlete has completed all rounds for this block they will record the total time it took.
Benchmarks
Adding a benchmark is similar to saving a block as a template. Once the block is built, simply click on the block name and select “save as template/benchmark” from the dropdown menu. You can save your new block as a template and link it to a benchmark, either by creating a new benchmark or by selecting one that already exists.
Benchmarks will flow into the activity report to easily be reviewed and can be pulled into the leaderboard. In addition, athletes can see their history on their phone each time they complete this benchmark.
Viewing a benchmark in the Leaderboard:
Click into the test results and leaderboard module on the team page
In the top right corner select "edit parameters"
On the module that opens select "edit" on the far left side next to leaderboard(s)
Toggle to the benchmark tab on the far right
Select the benchmark(s) you would like to view
Check out this video for a practical walk-through on how to utilize these blocks:
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