RFT CrossFit Meaning: CrossFit Workout Terms Defined

If you’ve ever wondered what makes CrossFit workouts so effective at testing both your physical and mental limits, you’ve likely encountered the term RFT. 

Short for “Rounds For Time,” this workout format is a staple in CrossFit programming and plays a crucial role in building your fitness, intensity, and resilience.

In this blog, you’re about to uncover everything you need to know about the RFT CrossFit meaning and workouts. 

We’ll break down its meaning, show you how it works, and explain why it’s an integral part of CrossFit training. 

By the end, you’ll not only understand the mechanics of RFT but also how it can elevate your daily workouts and bring you closer to your fitness goals.

Whether that is training for the sport of fitness or to be the healthiest and fittest version of yourself.

What Does RFT Mean in CrossFit?

RFT stands for “Rounds For Time,” a workout format designed to challenge your ability to complete a specific number of rounds of exercises as quickly as possible. 

This type of workout emphasizes speed, endurance, and mental toughness, pushing you to balance intensity and good form under fatigue.

For example, consider a classic RFT workout structure:

5 RFT of:

• 5 pull-ups
• 10 push-ups
• 15 air squats

In this workout, you’re tasked with completing five rounds of these exercises. 

The goal is to achieve the quickest time while maintaining proper technique and avoiding burnout. It’s not just about rushing through the movements—it’s about performing each one with intention and efficiency.

By understanding RFT, you’re tapping into one of CrossFit’s most effective workout formats. 

These workouts are perfect for improving your stamina, honing your pacing strategy, and testing your mental grit. 

Whether you’re tackling a hero WOD, a benchmark workout, or a simple daily workout, knowing how to approach RFT will help you maximize your performance.

How RFT Workouts Work

Structure of an RFT Workout

RFT workouts are designed with a straightforward yet challenging structure. 

You’re given a specific number of rounds and a set list of exercises to complete, aiming to finish as quickly as possible. 

For instance, a workout might call for: 

4 RFT of:

• 10 push presses
• 20 kettlebell swings
• 30 double unders

Your goal in this workout is to complete four rounds of the prescribed exercises in the quickest time while maintaining good form and technique.

Compared to other CrossFit formats like AMRAPs (As Many Rounds As Possible), RFT is task-based rather than time-based. 

While AMRAPs test how much work you can complete in a given amount of time, RFT focuses on completing a fixed workload as fast as you can. 

This makes RFT workouts ideal for testing your speed, stamina, and efficiency.

The Scoring System

In RFT workouts, your performance is measured by the total amount of time it takes you to complete all rounds. 

For example, if you finish a workout in 12 minutes and 30 seconds, your score is “12:30.” 

This allows for direct comparisons between your results and others’, 

whether in a competition setting or within your CrossFit gym.

To track your time accurately, make sure you start and stop the timer as you begin and finish the workout. 

Scoring in RFT workouts provides valuable insights into your fitness progress, letting you see improvements over time as you refine your technique, pacing, and intensity.

Key Aspects of RFT Workouts

Task-Based Workouts

RFT workouts focus on completing a defined amount of work rather than simply working within a time cap. (1)

This task-oriented approach ensures you’re accountable for finishing a predetermined workload, promoting discipline and consistency in your training. 

Whether you’re doing bodyweight workouts or incorporating barbell movements like the push jerk or power snatch, the structured workload ensures clear goals and measurable outcomes.

Intensity Levels

RFT workouts are known for their high-intensity nature, as you’re pushing yourself to complete the work as quickly as possible. 

This intensity helps improve your cardiovascular endurance, muscular stamina, and mental toughness. 

However, it’s crucial to balance intensity with good form. 

Losing proper technique in the rush to finish quickly can lead to injury or reduced effectiveness of the workout.

Pacing Strategies

Proper pacing is vital for optimizing your performance in RFT workouts. 

Starting too fast might leave you exhausted halfway through, while going too slow could prevent you from achieving your best time. 

Finding the right pace ensures you maintain enough energy to complete all rounds efficiently.

A helpful tip is to break down the workout into manageable chunks and plan short rest periods if needed. 

For example, if you’re tackling five rounds of wall balls, push-ups, and air squats, ensure you keep a steady rhythm and avoid unnecessary pauses. 

Your ability to pace effectively will greatly impact your overall performance and time.

Benefits of RFT Workouts

Comparability

RFT workouts provide a clear and objective way to measure your progress over time. 

Since the number of rounds and exercises remains constant, you can directly compare your completion times from one session to another. 

For instance, if your “5 RFT of 10 push-ups, 15 air squats, and 20 kettlebell swings” time improves from 15:00 to 13:30, it’s a concrete indication of your increased fitness level. 

This comparability also makes RFT workouts a popular feature in CrossFit programming, fostering a competitive yet motivating environment in CrossFit gyms.

Mental Toughness

RFT workouts challenge not only your physical abilities but also your mental resilience. 

As you strive to complete the rounds in the quickest time, you’ll often find yourself pushing through discomfort and fatigue. 

This mental fortitude translates beyond the gym, teaching you how to persevere under pressure. 

Whether you’re competing in the CrossFit Games or tackling a daily workout, RFT workouts prepare you to handle high intensity challenges with grit and determination.

Scalability

One of the most valuable aspects of RFT workouts is their scalability. 

Whether you’re a beginner, an intermediate CrossFit athlete, or a seasoned competitor, you can adjust the number of rounds, reps, or exercises to suit your fitness level. 

For example, beginners might scale “4 RFT of 15 box jumps, 10 push presses, and 20 GHD sit-ups” to 3 rounds or modify box jumps to step-ups. 

This flexibility ensures RFT workouts remain accessible while still providing a meaningful challenge for all skill levels.

How to Design an RFT Workout

Designing an RFT workout allows you to customize a challenging and effective session tailored to your fitness goals. 

Here’s how you can structure one for maximum impact:

1. Determine Your Goal

Start by deciding the purpose of the workout:

• Endurance: Use higher rounds or more repetitions with moderate intensity.
• Strength: Incorporate weighted exercises with fewer reps per round.
• Skill Development: Add technical movements like double-unders or handstand push-ups.

For example, if your goal is endurance, you might design a workout like:
4 RFT:

• 20 kettlebell swings
• 15 wall balls
• 400m run

2. Choose the Right Movements

Select different movements that complement your goal and balance different muscle groups. Include a mix of:

• Bodyweight movements (e.g., air squats, pull-ups, push-ups).
• Weighted exercises (e.g., push press, power snatch, front squats).
• Cardio elements (e.g., rowing, box jumps, Concept II bike).

Aim for functional movements that replicate real-life patterns to enhance your general physical preparedness.

3. Set the Rounds and Reps

Decide how many rounds and number of reps you’ll complete:

• Short RFTs (e.g., 3 rounds): Ideal for beginners or skill-focused sessions.
• Long RFTs (e.g., 6+ rounds): Designed for endurance or stamina building.
  Ensure the number of repetitions per exercise is achievable but challenging to maintain intensity.

Example for strength focus:
5 RFT:

• 5 strict press
• 10 back squats
• 15 GHD sit-ups

4. Establish a Time Cap (Optional)

To prevent the workout from dragging or becoming too taxing, set a time limit. 

This encourages efficiency while maintaining safety. 

For instance, if your workout typically takes 15-20 minutes, cap it at 25 minutes.

5. Test and Scale Your Workout

Test your workout to ensure it matches your intended intensity and duration. 

Then, provide scaling options for different fitness levels:

• Beginner: Reduce rounds, lower weights, or modify movements (e.g., knee push-ups instead of full push-ups).
• Advanced: Increase weights, add technical movements, or shorten the rest period.

Tips for Success in RFT Workouts

Pacing

Consistency is key in RFT workouts. 

If you start too fast, you risk burning out early and compromising your performance. Instead, focus on maintaining a steady pace throughout the workout. 

For instance, in a workout involving multiple rounds of double unders and front squats, break the movements into manageable sets and take short, intentional breaks if needed. 

Keeping a sustainable rhythm will help you finish strong and achieve your best time.

Scaling

Scaling any CrossFit workout is what makes it suitable for all ages and abilities (2)

If you’re new to RFT workouts or recovering from an injury, scaling is essential for a safe and effective session. 

Adjust movements to match your skill level while still challenging yourself. 

For example:

• Replace handstand push-ups with push presses or overhead presses.
• Reduce the number of repetitions or rounds to maintain intensity without overexerting.
  Scaling ensures you can participate fully in the workout without risking injury or sacrificing good form.

Avoiding Burnout

Balancing intensity and endurance is crucial to avoid burnout. 

While it’s tempting to push yourself to the limit for a faster time, maintaining proper form and preserving energy for later rounds are equally important. 

Incorporate short rest periods during movements like wall balls or kettlebell swings to keep your performance consistent. 

Additionally, listen to your body and take rest days as needed to ensure you recover properly between high-intensity workouts.

By pacing wisely, scaling appropriately, and managing your energy, you can tackle any RFT workout with confidence and maximize its benefits.

FAQ: RFT Workouts in CrossFit

1. Are RFT workouts suitable for beginners?

Yes, RFT workouts can be scaled for beginners. (3)

Beginners can reduce the number of rounds, modify exercises, or use lighter weights to ensure proper form and safety while still experiencing the benefits of this workout style.

2. How do I decide which exercises to include in an RFT workout?

The exercises should align with your fitness goals and target a mix of functional movements. 

For example, you could include movements like push press, box jumps, and air squats for a balanced workout. 

Ensure the exercises flow well together to minimize transition time and maintain intensity.

3. Can RFT workouts be done at home without equipment?

Absolutely! Bodyweight movements like push-ups, air squats, lunges, and sit-ups are excellent options for RFT workouts at home. 

You can also use household items, such as a sturdy chair for step-ups or a filled backpack for added resistance.

4. How long should an RFT workout take to complete?

The time varies based on the workout’s complexity and the athlete’s fitness level. 

Most RFT workouts range from 10 to 25 minutes. 

Choose a workout that challenges you but fits within your available time frame.

5. How often should I include RFT workouts in my CrossFit training?

Incorporating RFT workouts 1-2 times per week is a good starting point. 

Balance them with other types of workouts, like AMRAPs or strength-focused sessions, to ensure variety and avoid overtraining.

Final Thoughts on The Meaning Behind “RFT”

RFT, or “Rounds For Time,” is a cornerstone of CrossFit WOD programming, combining structure, intensity, and adaptability to deliver powerful results. 

By completing a set number of rounds of exercises as quickly as possible, you can test your fitness, build mental resilience, and track your progress over time.

The focus on task-based performance makes RFT workouts both challenging and rewarding, whether you’re working toward a personal record or simply improving your general physical preparedness.

Ready to experience the benefits firsthand? 

Try incorporating an RFT workout into your next workout of the day, like “5 RFT of 10 push-ups, 15 air squats, and 20 kettlebell swings,” and see how quickly you can complete it. 

If you found this post helpful, consider subscribing to the free Bulletproof Training Program Newsletter to elevate your athletic performance entirely for free. 

As a newsletter subscriber, you’ll get free weekly training that can be done in your garage or in your CrossFit gym, as well as deep dives on training concepts like this, designed to help you train smarter and reach your goals faster. 

References:

1. CrossFit, Inc. (2023, November 6). Programming basics: Part 1. CrossFit. https://www.crossfit.com/pro-coach/programming-basics-part-1

 2. da Costa, T. S., Louzada, C. T. N., Miyashita, G. K., da Silva, P. H. J., Sungaila, H. Y. F., Lara, P. H. S., Pochini, A. C., Ejnisman, B., Cohen, M., & Arliani, G. G. (2019). CrossFit®: Injury prevalence and main risk factors. Clinics (Sao Paulo, Brazil), 74, e1402. https://doi.org/10.6061/clinics/2019/e1402

3. Schlie, J., Brandt, T., & Schmidt, A. (2023). StartXFit—Nine Months of CrossFit^® Intervention Enhance Cardiorespiratory Fitness and Well-Being in CrossFit Beginners. Physiologia, 3(4), 494-509. https://doi.org/10.3390/physiologia3040036