Workout: Foundations · W2D2 Hinge & Pull. Type: AMRAP. Posterior chain day. A 10-minute AMRAP of glute bridges, ring rows and sit-ups — these are the muscles that protect your back. Squeeze the glutes hard at the top of every bridge. The score is total rounds. 3 movements across 1 sections. Created by Fiz. 0 completions, 0 likes.
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Foundations · W2D2 Hinge & Pull

Posterior chain day. A 10-minute AMRAP of glute bridges, ring rows and sit-ups — these are the muscles that protect your back. Squeeze the glutes hard at the top of every bridge. The score is total rounds.

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AMRAPbeginnerbodyweightbeginnerfoundationsposterior_chain
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Format
AMRAP
Time cap
10 mins
Level
beginner
The workout

AMRAP

AMRAP 10 10:00 cap 3 moves
Glute Bridges 15 reps
Ring Rows 10 reps
Sit-Ups 10 reps
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Foundations · W2D2 Hinge & Pull is a amrap workout by Fiz, built from 3 movements, with a 10 mins cap. It is set at beginner level.

How to approach Foundations · W2D2 Hinge & Pull

Foundations · W2D2 Hinge & Pull loads the core, glutes, lats and upper back hardest. Hamstrings, lower back and biceps 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 · W2D2 Hinge & Pull is scored on rounds plus reps: you get credit for a partial round, so every rep past the buzzer still counts. A 10 mins cap applies, so anything unfinished at the buzzer is where your score lands.

Frequently Asked
What is the Foundations · W2D2 Hinge & Pull workout?
Posterior chain day. A 10-minute AMRAP of glute bridges, ring rows and sit-ups — these are the muscles that protect your back. Squeeze the glutes hard at the top of every bridge. The score is total rounds.
What movements are in Foundations · W2D2 Hinge & Pull?
Foundations · W2D2 Hinge & Pull includes Glute Bridges, Ring Rows, Sit-Ups.
How long does Foundations · W2D2 Hinge & Pull take?
Foundations · W2D2 Hinge & Pull has a time cap of 10 mins. Most athletes complete it within that window. Track your time and see where you rank on Fiz.

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