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 section. Created by Fiz.
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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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AMRAPbeginnerbodyweightfoundationsfull-bodytest
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Format
AMRAP
Time cap
14 mins
Level
beginner
The workout

AMRAP

AMRAP 14: Graduation
14:00
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 an 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.

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.

Questions

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How long does Foundations W4D3: Graduation take?
Foundations W4D3: Graduation runs to a cap of 14 mins.

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