I started doing Welded about 3 to 4 years ago with Derek and I have never wanted to stop doing it. It is the first and only training program that I have been truly devoted to and have loved the success and results that have come from it. I have always been an athlete and a truly Sierra outdoors enthusiast, but Welded has allowed me to improve my overall athletic strength, endurance, and overall power that I can produce in a typical workout or WOD.
I started coming to Double Edge last December (2013), before it was officially open, working out mainly with Derek as well as Kyle and Jacob on occasion. The gains that I have made with max lifts and timed workouts have truly been amazing. I have improved all of my max lifts two times each and have shaved time off all of the WODS, sometimes by 2 to 3 minutes. The great thing about Welded is that it can be tailored to each individual person’s ability and needs. You can adjust the weight or reps, or even the activity to achieve your goal. But the truly amazing aspect of Welded is that it strengthens your entire body with core movements that further enhance your abilities for sports, outdoor activities, and everyday life.
I plan to continue doing Welded for the rest of my life and I have never looked back or been disappointed since I began!
GROUP CLASS WORKOUT
Warm Up: Split Class in half for big classes.
Group 1. 3 Min Row
Group 2. 2 Rounds 10 Goblet squats, 8 Stretch Lunges total
Strength:
7×2 Front Squat @80% (Every 90 Seconds)
Metcon:
Dynamic
For Time: 18 Min Time Cap
500 Meter Row
400 Meter Run
30 Pull Ups
500 Meter Row
400 Meter Run
30 Wall Balls 20/14
Foundational
For Time
400m Row
400 Meter Run
20 Ring Rows/Banded Pullups
400m Row
400m Run
20 Wall Ball Thruster
Mobility:
Pre – Bilateral Shoulder Flexion (pg. 259)
Post – Lateral Compartment Smash (pg. 371)
COMPETITORS CLASS WORKOUT
Warm Up: Split Class in half for big classes.
Group 1. 3 Min Row
Group 2. 2 Rounds 10 Goblet squats, 8 Stretch Lunges total
Strength:
1 Clean And Jerk @ 80% Every 45 Seconds for 12 Rounds
Metcon:
3 Rounds
75 DU
12 Pull Ups
8 Hang Cleans @ 135/95lbs
8 HSPU
Mobility:
Lat Smash
First Rib Mobilization