Workout: Foundations · W4D3 Graduation. Type: AMRAP. The finish line. A 14-minute AMRAP of all five patterns plus a 200m run each round — your biggest piece yet, and proof of how far you've come. Pace it, finish strong, and pick your next program. You're ready. 5 movements across 1 sections. Created by Fiz. 0 completions, 0 likes.
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Foundations · W4D3 Graduation

The finish line. A 14-minute AMRAP of all five patterns plus a 200m run each round — your biggest piece yet, and proof of how far you've come. Pace it, finish strong, and pick your next program. You're ready.

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AMRAPbeginnerbodyweightbeginnerfoundationsfull-bodytest
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Format
AMRAP
Time cap
14 mins
Level
beginner
The workout

AMRAP

AMRAP 14 — Graduation 14:00 cap 5 moves
Air Squats 15 reps
Push-Ups 10 reps
Ring Rows 10 reps
Sit-Ups 15 reps
Run 200m
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Foundations · W4D3 Graduation is a amrap workout by Fiz, built from 5 movements, with a 14 mins cap. It is set at beginner level.

How to approach Foundations · W4D3 Graduation

Foundations · W4D3 Graduation loads the quads, core, glutes and chest hardest. Triceps, lats and upper back 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 · W4D3 Graduation is scored on rounds plus reps: you get credit for a partial round, so every rep past the buzzer still counts. A 14 mins cap applies, so anything unfinished at the buzzer is where your score lands.

Frequently Asked
What is the Foundations · W4D3 Graduation workout?
The finish line. A 14-minute AMRAP of all five patterns plus a 200m run each round — your biggest piece yet, and proof of how far you've come. Pace it, finish strong, and pick your next program. You're ready.
What movements are in Foundations · W4D3 Graduation?
Foundations · W4D3 Graduation includes Air Squats, Push-Ups, Ring Rows, Sit-Ups, Run.
How long does Foundations · W4D3 Graduation take?
Foundations · W4D3 Graduation has a time cap of 14 mins. Most athletes complete it within that window. Track your time and see where you rank on Fiz.

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