Foundations · W3D1 The Mixer
All five patterns in one. A 12-minute AMRAP of squats, push-ups, ring rows and glute bridges — settle into a pace you could hold for the full clock. The score is total rounds.
- Format
- AMRAP
- Time cap
- 12 mins
- Level
- beginner
AMRAP
Leaderboard
Top 1 of 1 logged
Team Guardian
5 rounds + 5 reps
Free on iOS and Android. Get a global ranking, score history, and head-to-head callouts.
Open in FizFoundations · W3D1 The Mixer is a amrap workout by Fiz, built from 4 movements, with a 12 mins cap. It is set at beginner level.
How to approach Foundations · W3D1 The Mixer
Foundations · W3D1 The Mixer loads the glutes, quads, 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 · W3D1 The Mixer is scored on rounds plus reps: you get credit for a partial round, so every rep past the buzzer still counts. A 12 mins cap applies, so anything unfinished at the buzzer is where your score lands.