Workout And Words For July 10th – Where is the Cardio??

For people who are new to Welded and are trying it for the first time, i have found a recurring question with most.  Where is the Cardio?  For most people who are not use to High Intensity Interval Training they find Welded workouts to be too short in duration.  They are use to workouts that have a high aerobic demand such as running or Moderate Intensity Training like boot camps and last an hour or more.  So, where is the Cardio?

I could go on a long ramble about the three metabolic pathways and the difference between aerobic and anaerobic exercise and how doing such short workouts as Fran can actually increase your aerobic threshold.  But i decided that this article could save me the time .

Lets debunk the myth that cardio is only found on treadmills and ellipticals.   We can change the minds one Fran at a time!


Group Class Workout


Warm Up

Trainer Choice



5×2 Front Squat @85% Every 90 Seconds





20 Wallball thruster

10 DB Snacthes

200m Run



15 Min AMRAP

20 Wallballs 20/14

10 DB Alt. Snatches 65/40

200m Run


Pre – Super Front Rack (pg. 260)

Post – Banded Hip Extension (pg. 329)



Skill’s Workout


Kipping Progression and Toes To Bar