Workout: Downshift. Type: AMRAP. A descending-gear bodyweight burner. Air squats and push-ups in shrinking windows (3, 3, 2, 2, 1, 1 minutes) straight through, no rest. Score is total reps across all twelve minutes. The clock gets kinder; your legs and lungs do not. 6 movements across 6 sections. Created by Fiz. 3 likes.
FizAMRAP Workouts

Downshift

A descending-gear bodyweight burner. Air squats and push-ups in shrinking windows (3, 3, 2, 2, 1, 1 minutes) straight through, no rest. Score is total reps across all twelve minutes. The clock gets kinder; your legs and lungs do not.

FbyFizPartner
AMRAPintermediatebodyweightair squatpush upintervalscouplet
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Format
AMRAP
Time cap
12 mins
Level
intermediate
The workout

AMRAP

AMRAP 3:00
Air Squats Max reps
AMRAP 3:00
Push-Ups Max reps
AMRAP 2:00
Air Squats Max reps
AMRAP 2:00
Push-Ups Max reps
AMRAP 1:00
Air Squats Max reps
AMRAP 1:00
Push-Ups Max reps
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Downshift is an AMRAP workout by Fiz, built from 6 movements across 6 sections, with a 12 mins cap. It is set at intermediate level.

How to approach Downshift

Downshift loads the quads, glutes, chest and triceps hardest. Core, hamstrings and shoulders take a share of the work too.

Downshift is scored on total reps: volume is the whole game, so pace it to keep moving. A 12 mins cap applies, so anything unfinished at the buzzer is where your score lands.

Questions

Asked &
/ answered.

How long does Downshift take?
Downshift runs to a cap of 12 mins.
What's a good Downshift score?
The best Downshift score logged on Fiz is 430 reps. Log an attempt and the app places you against the field.

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