Welded is great for many different reasons; its fun, it builds on community and the most important thing is that it works!   There are many fitness programs out there but how Welded separates itself from the pack is that it can be supported by measurable, observable, repeatable facts; also known as evidence-based fitness.

What does evidence-based fitness mean?  It is testing and retesting the WOD’s that we have programmed for you to see if you have improved.  We have obviously seen improvements in strength because we have tested and retested which has resulted in most people seeing an improvement in their overall strength and power.   Now it is time to test your overall fitness through today’s workout.

If you have been using beyond the whiteboard you should be able to easily look up the past workout.  If not, we suggest you start recording your times on either BTW or in a notebook.  The only way to truly see if your fitness has improved is with measurable, observable, repeatable facts.

 

Group Class 

 

WARM UP

2 Min machine

3 laps

20 airsquats

15 pushups

 

STRENGTH

14 Clean and Jerks

14 min EMOM

Foundational: 1 PC+1PP

 

METCON – REPEAT WORKOUT

 

Dynamic:

1000m Row

50DU

800m Run

50DU

40 Cal BIke

50DU
Foundational:

750m Row

125 singles

800m Run

125 singles

25 Cal Bike

125 singles

 

MOBILITY

Pre – Overhead Rib Mobilization (pg.243)

Post – Classic Calf Mobilization (pg. 383)

 

 
Competitor’s Class

 

WARM UP

2 Min machine

3 laps

20 airsquats

15 pushups

 

STRENGTH

12 Power Cleans @85%

 

METCON

3 Rounds of:

10 Clean and Jerks @155/105

10 HSPU

10 Burpees

10 TTB

10 Back Squats @ 155/105

 

MOBILITY

Pre – Overhead Rib Mobilization (pg.243)

Post – Classic Calf Mobilization (pg. 383)