Workout And Words For March 2nd – Building a Team Through Fitness

Building a Team Through Fitness

By Derek Wellock

Welded is what Double Edge is all about and usually we like to discuss the health and fitness benefits of exercise with in our trainer’s corner of the monthly news article.  This month I want to change that up a little bit and discuss how you can build a team through exercise.   You may think the word team here is used as a sports team or some sort of competitive team.  That is not what I want to talk about.  I want to show you how some of the best and strongest friendships, business relationships and teams can be built through Welded.


Anyone who has watched a documentary on the Navy Seals or remembers back to their high school or college sports days when you had some of your closest friends as teammates.  These are people you would lean on when you needed to move something, help with homework, call for a ride when you are drunk, bail you out of jail, or they are right their beside you in jail.  These are the friendships that withstand the test of time and continue to build over time.   What is the force that drives these bonds to be so close?


In my experience with life, and watching and reading many stories on special forces, sports teams, and now with Welded; what defines these relationships is fighting through a struggle together and coming out the other side stronger as an individual and as a team.   There is a mutual respect that develops when you and someone else go through the same dark place together and come out the other side.  This builds a bond that cannot  be broken and  it has the potential to build a team that cannot be beat.


This is what Welded has done for me and many of my relationships around me.  My closest friends and brothers in life and in work are the people I suffer through WOD after WOD with.  We get in to it together, we compete together, we struggle together.   In this we have developed a bond and respect for each other that can’t be broken.  Now, you might think I am talking about my immediate friends and staff at Double Edge.  Yes, but on a bigger scale this is how all of Double Edge is and how all of Welded is, which brings me to my next point.


What doesn’t kill you will only make you stronger? Right?  Everyday at the gym we push, we fight, and we struggle to be the best we can be.  This is not only making us stronger as an individual but as a team.  And this team has the power to effect the community and effect the world.  Through Welded we can build a stronger and more confident society through building stronger and more confident individuals.


So, everyday I am proud to walk through the doors of Double Edge and know when my shoes get laced up for the next workout of the day, I along with my team and Double Edge Family we are going to be stronger today after this workout then we were yesterday.  We are going to have more trust today in each other then we did yesterday.   We are going to fight every inch for every rep, for every new personal record, and for each other, because we cannot and will not let ourselves down or let our team and community down.  Double Edge is Fitness Founded on Community, and through the day to day battle we can change our lives and our community through Welded.





Warm Up:  

3 Rounds

10 cal row, 10 Kb Swings, 15 air squats

then 20 scorpions and 10 PVC GM



Find 1RM DL

Foundational: 6×3 Moderate Weight




15 Min AMRAP

60 DU

50 Wall Balls 20/14

40 Box Jumps 24/20

30 Cals

20 Power Cleans 135/95

30 Pullup/ 20 C2B/ 10 MU



15 Min AMRAP

150 Singles

50 Wall Balls/ Wall Ball Thrusters

40 Step Ups

30 Cals

30 Kb Swings

30 Ring Rows




Pre – Banded Hip Extension

Post – Super Couch Mobilization











Power Clean+ Split Jerk

Hang Snatch High Pull + Power Snatch



4 Super Sets of:

12 DB Shrugs

10 Oblique Side Raises