Workout: Foundations W1D1: First Steps. Type: AMRAP. Your first session. An easy 8-minute AMRAP of squat, push and pull, move slowly and own the positions. Scale push-ups to your knees and raise the ring-row angle to make it easier. The score is total rounds; write it down, you'll beat it in Week 4. 3 movements across 1 section. Created by Fiz.
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Foundations W1D1: First Steps

Your first session. An easy 8-minute AMRAP of squat, push and pull, move slowly and own the positions. Scale push-ups to your knees and raise the ring-row angle to make it easier. The score is total rounds; write it down, you'll beat it in Week 4.

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AMRAPbeginnerbodyweightfoundationsfull-body
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Format
AMRAP
Time cap
8:00
Level
beginner
The workout

AMRAP

AMRAP 8: Quality
8:00
Air Squats 8 reps
Push-Ups 6 reps
Ring Rows 8 reps
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Foundations W1D1: First Steps is an AMRAP workout by Fiz, built from 3 movements, with a 8:00 cap. It is set at beginner level.

How to approach Foundations W1D1: First Steps

Foundations W1D1: First Steps loads the quads, glutes, chest and triceps hardest. Lats, upper back and core take a share of the work too.

Foundations W1D1: First Steps is scored on rounds plus reps: you get credit for a partial round, so every rep past the buzzer still counts. A 8:00 cap applies, so anything unfinished at the buzzer is where your score lands.

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How long does Foundations W1D1: First Steps take?
Foundations W1D1: First Steps runs to a cap of 8:00.

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