Foundations · W4D1 First Steps Retest
Back to where you started. The exact Week 1 AMRAP — 8 air squats, 6 push-ups, 8 ring rows for 8 minutes. Same workout, four weeks of work behind you. Beat your first score.
- Format
- AMRAP
- Time cap
- 8:00
- Level
- beginner
AMRAP
Free on iOS and Android. Get a global ranking, score history, and head-to-head callouts.
Open in FizFoundations · W4D1 First Steps Retest 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 · W4D1 First Steps Retest
Foundations · W4D1 First Steps Retest 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 · W4D1 First Steps Retest 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.