Foundations · W1D2 Hold the Line
Learning to brace. An 8-minute AMRAP of glute bridges, a short plank hold and sit-ups — the muscles that protect your back. Keep the plank stacked from heels to shoulders; drop to your knees if your hips sag. The score is total rounds; you'll re-test it in Week 4.
- Format
- AMRAP
- Time cap
- 8:00
- Level
- beginner
AMRAP
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Open in FizFoundations · W1D2 Hold the Line 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 · W1D2 Hold the Line
Foundations · W1D2 Hold the Line loads the core, glutes, hamstrings and lower back hardest. Shoulders and hip flexors 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 · W1D2 Hold the Line 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.