Workout And Words For March 31st – Welded Lean

Before anyone can become a member we require everyone who is new to Double Edge to complete a 1 on 1 Introduction session before they begin in any class.  During the beginning of the 1 hour session we spend time on getting to know the person, asking questions such as what are some goals you have, and why do you want to try Welded? The answers vary slightly but most of them are the same, people are looking to feel better and look better which they usually define by saying they want to lean or tone up.
Now this seems like a pretty obvious goal in that most of us do not come to the gym to add on body fat and feel heavier. Welded has a history of helping thousands of people reach that exact goal of “toning up” by following programming that uses constantly varied functional movements executed at a high intensity.  These varied movements usually include heavy weights to create a higher intensity which yields the results of lower body fat or “toning up”.
Heavy weights or (load), is one way of creating a higher intensity when completing a Welded workout but it is not the only way.   Other ways are to increase volume (repetitions) or time to create a similar intensity.  An example of this type of workout would be Cindy which is a 20 min AMRAP of 5 pull ups, 10 push ups and 15 air squats.  In Cindy the load is minimal but the volume exponentially becomes larger due to the high time domain of 20 minutes.  This in turn increases the intensity without adding a high load requirement which may also lead to lower body fat or “toning up”.
So what is the difference you ask?  Well not much really!  It comes down to personal preference on whether you are a person who likes your muscles to burn or your lungs to burn during a workout.  Having such a large and diverse membership we have found out that many people prefer both!  This is why on April 6th we will be adding to our programming by offering Welded Lean!
Welded Lean was born with the idea of giving our members more options when it came to the workout of the day other than just scaling the weights or movements.  The largest difference that you will see on April 6th is that there will no longer be “foundational” programming and instead will be a Welded Lean option.
Welded Lean will still look very similar to the “Dynamic” workout except you will see slight variances in movements and the volume (repetitions)  will be higher to create an intensity that matches that of the Dynamic side without adding a high amount of load (weight).
This programming is a first of its kind and we are excited to introduce it to give our members the best possible experience available!
If you have any questions about Welded Lean or want to know a little more about it please contact [email protected]


Warm Up:  4 Rounds

30 sec plank, 10 air squats, 10 pushups


Clean Complex (Every 90 seconds)

7 Sets of 2 Power Cleans+2 Front Squats



3 Rounds

400 Meter Run

21 KB Swings 53/35

12 Pull Ups



3 Rounds

400 Meter Run

21 KB Swings

12 Ring Rows


Pre – Hip Capsule Mobilization (pg. 315)

Post – 5 min cool down on bike or 400m jog or walk





15.5 Breakdown





Warm up: 

800m Run

500m Row

250m Ski



3 Rounds for time of:

300m Row

15 Ball Slams

10 Pull ups

200m Run



10 mins of 30/30 sprints

2 med ball Russian twists Each side 20/16

1 med ball Sit up 20/16






1 Response
  1. Double Edge is far and away the most awesome group of trainers and the nicest facility I’ve ever been to. They have an extremely attentive approach to each individual’s fitness level and let you grow and learn at a safe pace.