| TIMELINE | INTRODUCTION |
| 0:00 – 15:00 General Warm-Up (15 min) 15:00 -18:00 Pre-WOD Break/Prep (3 min) 18:00 – 52:00 WOD (34 min) 52:00 – 60:00 Accessory/Cool Down/Clean up (8 min) | The lungs are the center of the respiratory (breathing) system and will definitely be put to the test today with our workout “Lungs.” This workout is a true test of aerobic capacity and our member’s ability to maintain a high heart rate across a long period of time. Each member will have at least one of the three movements today that they feel most comfortable on. Have them push the pace a little harder here and find a steady rhythm on the other two. Lungs is a true Beyond RXD benchmark and was last tested on 9/14/21. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks! Pacing is key today! Athletes should pick a pace in each discipline that allows them to keep moving at a consistent pace until the work is done! | General Fitness athletes should be elevating their heart rate to a moderately high level but not to the point that technique begins to deteriorate. A quick but sustainable pace is key for this group. Finding a quick but sustainable pace will be the challenge today. Push the pace on the movement that you feel the most comfortable performing and pace the others as best you can! | Strength athletes need conditioning too! Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps them burn fat and boost calorie burn in a workout. Strength athletes can approach these sessions with heavier weight and moderate intensity. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible. Finding a quick but sustainable pace will be the challenge today. Push the pace on the movement that you feel the most comfortable performing and pace the others as best you can! |
WARM UP: 00:00 – 15:00 (15 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 9 (Inc. Pace each round) 200m Jog 250m Row 12/10 Cal Bike 10 Leg Swings Forward/Back 10 Leg Swings Side/Side | N/A |
PRE-WOD BREAK/PREP: 15:00 – 18:00 (3 MINS)
WOD: 18:00 – 52:00 (34 MINS)
| OPTION 1 | OPTION 2 |
| “Lungs” 100/80 Cal Bike 1 Mile Run 2k Row 32 MIN CAP | “At-Home Lungs” 1 Mile Run 100 Up-Downs 1 Mile Run 32 MIN CAP |
POST WOD: 52:00 – 60:00 (8 MINS)
| ACCESSORY | COOLDOWN |
| 2 or 3 Rounds for Quality 10/10 Pallof Press 20 Hollow Rocks 20 Supermans | 1:00/side standing calf stretch |