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)