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 sections. Created by Fiz. 0 completions, 0 likes.
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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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AMRAPbeginnerbodyweightbeginnerfoundationsfull-body
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Format
AMRAP
Time cap
8:00
Level
beginner
The workout

AMRAP

AMRAP 8 — Quality 8:00 cap 3 moves
Air Squats 8 reps
Push-Ups 6 reps
Ring Rows 8 reps
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Foundations · W1D1 First Steps is a 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. Pick a working pace you could hold for the full duration rather than one you can hold for the first two minutes. On a workout scored this way, consistency beats a fast start every time.

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.

Frequently Asked
What is the Foundations · W1D1 First Steps workout?
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.
What movements are in Foundations · W1D1 First Steps?
Foundations · W1D1 First Steps includes Air Squats, Push-Ups, Ring Rows.
How long does Foundations · W1D1 First Steps take?
Foundations · W1D1 First Steps has a time cap of 8:00. Most athletes complete it within that window. Track your time and see where you rank on Fiz.

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