BridgeAthletic supports three time-based training block types: AMRAP, EMOM, and RFT. These are designed to bring conditioning and a competitive edge to your programming. Each block can also be saved as a Benchmark to track how your athletes improve over time.
This article covers:
AMRAP
AMRAP (As Many Rounds as Possible) is a great way to push athletes to complete as many rounds of prescribed exercises as they can within a set time window.
How to Build an AMRAP Block
Click Add Block at the bottom of a workout
Select New Block, then choose AMRAP
Enter the time duration for the block and click the checkmark to confirm
Add exercises to the block as you normally would
Bridge Tip: AMRAP blocks are labeled with an "A" in the workout builder so you can quickly spot them at a glance.
Athlete Experience
On the athlete app, athletes will see the full list of exercises for the block. When they're ready to go, they tap the timer in the bottom right corner - the countdown starts automatically. At the end of the block, athletes log the number of full rounds completed. If they finish a partial round, they simply record the number of reps completed in that final round.
EMOM
EMOM (Every Minute on the Minute) is a versatile block that has athletes complete a set of exercises at the start of each interval, resting for the remainder before the next round begins. As the coach, you can customize the interval length to fit your session - every two minutes (E2MOM), every three minutes (E3MOM), and beyond.
How to Build an EMOM Block
Click Add Block at the bottom of a workout
Select New Block, then choose EMOM
Select the interval length (EMOM, E2MOM, E3MOM, etc.)
Enter the total number of rounds for the block
Add exercises to the block as you normally would
Bridge Tip: EMOM blocks are labeled with an "E" in the workout builder.
Athlete Experience
On the athlete app, athletes see their exercises alongside a clear breakdown of each round's time window. For example, a 5-round EMOM displays:
Round 1: 0–1 min
Round 2: 1–2 min
Round 3: 2–3 min
Round 4: 3–4 min
Round 5: 4–5 min
Athletes tap the timer in the bottom right corner to get started. As they finish each round, they check it off right in the app.
RFT
RFT (Rounds for Time) is all about speed - athletes complete a set number of rounds as fast as they can and record their total time when they're done. It's a great option for competitive training days or testing sessions.
How to Build an RFT Block
Click Add Block at the bottom of a workout
Select New Block, then choose RFT
Enter the number of rounds for the athlete to complete
Add exercises to the block as you normally would
Bridge Tip: RFT blocks are labeled with an "R" in the workout builder.
Athlete Experience
On the athlete app, athletes see the full exercise list for the block. They tap the timer in the bottom right corner to start - the clock counts up as they work through each round. Once all rounds are done, athletes log their total time.
Benchmarks
Want to track progress over time? Any AMRAP, EMOM, or RFT block can be saved as a Benchmark, making it easy to reuse and compare athlete performance across sessions.
To save a block as a Benchmark:
Click the block name in the workout builder
Select Save as Template/Benchmark from the dropdown menu
Choose to create a new benchmark or link to an existing one
Benchmark results flow directly into the Activity Report and can be displayed on the Leaderboard. Athletes can also view their personal history for each benchmark in the app every time they complete it. This is a great motivator to keep improving!
Viewing a Benchmark on the Leaderboard
Navigate to the Team Page and click into the Test Results and Leaderboard module
In the top right corner, click Edit Parameters
Click Edit next to the leaderboard you'd like to update
Toggle to the Benchmark tab on the right
Select the benchmark(s) you want to display
Bridge Tip: Want to learn more about using Benchmarks for challenges and competitions? Check out How to Utilize Benchmarks for Tracking, Challenges, and Competition.
Please each out to our Support Team at support@bridgeathletic.com if you have any additional questions.