What is a good score for Iron Lung?

Iron Lung scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Iron Lung score?

A good Iron Lung score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Iron Lung?

Your Iron Lung approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Iron Lung?

Iron Lung can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Iron Lung work?

Iron Lung primarily works the muscles involved in Push-Up, V-Up, Air Squat. This workout develops muscular endurance.

Iron Lung WOD - Scaling & Strategy

Workout Description

For Time (35-45 min time cap): Part 1 — 4 Rounds (front-loaded, descending): Round 1: 30 Air Squats, 20 Push-Ups, 15 Sit-Ups, 10 Burpees Round 2: 25 Air Squats, 18 Push-Ups, 12 Sit-Ups, 8 Burpees Round 3: 20 Air Squats, 15 Push-Ups, 10 Sit-Ups, 6 Burpees Round 4: 15 Air Squats, 12 Push-Ups, 8 Sit-Ups, 4 Burpees Rest exactly 2 minutes Part 2 — AMRAP 12: 10 Alternating Reverse Lunges 10 Diamond Push-Ups 10 V-Ups 200m Run Rest exactly 90 seconds Part 3 — Hard Finisher (As Fast As Possible): 50 Squat Jumps 40 Push-Ups 30 V-Ups 20 Burpee Broad Jumps 400m Run

Why This Workout Is Very Hard

This is a three-part, 50+ minute workout combining high volume bodyweight movements with minimal recovery. Part 1 (descending ladder) totals 150+ reps front-loaded when fresh, but the 2-min rest barely recovers before a 12-min AMRAP. Part 3 adds 140 more reps immediately after. The cumulative fatigue across push-ups, burpees, and jumping movements creates severe leg and upper body fatigue. Average athletes will struggle with pacing and completion, especially maintaining form in Part 3 when already fatigued.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High total rep volume across three parts—descending rounds, AMRAP, and finisher—demands sustained muscular output without full recovery between sections.

Endurance (7/10): Multiple running segments (200m in AMRAP, 400m finisher) combined with sustained aerobic demand across three parts totaling 45+ minutes tests cardiovascular capacity significantly.

Speed (7/10): AMRAP and finisher formats reward fast cycling and minimal transitions; descending rep scheme in Part 1 encourages accelerating pace as fatigue accumulates.

Power (6/10): Squat jumps, burpee broad jumps, and diamond push-ups in finisher demand explosive output; power elements present but not primary throughout entire workout.

Flexibility (4/10): Lunges, V-ups, and burpees require moderate hip and shoulder mobility; basic range of motion demands without extreme stretching requirements.

Strength (2/10): Bodyweight-only movements with no external load; tests relative strength endurance rather than maximal force production capacity.

Attribute	Score	Explanation
Endurance	7/10	Multiple running segments (200m in AMRAP, 400m finisher) combined with sustained aerobic demand across three parts totaling 45+ minutes tests cardiovascular capacity significantly.
Stamina	8/10	High total rep volume across three parts—descending rounds, AMRAP, and finisher—demands sustained muscular output without full recovery between sections.
Strength	2/10	Bodyweight-only movements with no external load; tests relative strength endurance rather than maximal force production capacity.
Flexibility	4/10	Lunges, V-ups, and burpees require moderate hip and shoulder mobility; basic range of motion demands without extreme stretching requirements.
Power	6/10	Squat jumps, burpee broad jumps, and diamond push-ups in finisher demand explosive output; power elements present but not primary throughout entire workout.
Speed	7/10	AMRAP and finisher formats reward fast cycling and minimal transitions; descending rep scheme in Part 1 encourages accelerating pace as fatigue accumulates.

Attribute

Score

Explanation

Endurance

7/10

Multiple running segments (200m in AMRAP, 400m finisher) combined with sustained aerobic demand across three parts totaling 45+ minutes tests cardiovascular capacity significantly.

Stamina

8/10

High total rep volume across three parts—descending rounds, AMRAP, and finisher—demands sustained muscular output without full recovery between sections.

Strength

2/10

Bodyweight-only movements with no external load; tests relative strength endurance rather than maximal force production capacity.

Flexibility

4/10

Lunges, V-ups, and burpees require moderate hip and shoulder mobility; basic range of motion demands without extreme stretching requirements.

Power

6/10

Squat jumps, burpee broad jumps, and diamond push-ups in finisher demand explosive output; power elements present but not primary throughout entire workout.

Speed

7/10

AMRAP and finisher formats reward fast cycling and minimal transitions; descending rep scheme in Part 1 encourages accelerating pace as fatigue accumulates.

Difficulty:

Very Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Very Hard

Training Focus

Movements

Modality Profile

Training Profile

Iron Lung

Training Profile

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