StrongCon – July and August
StrongCon is the class to choose if you would like a heavier Metcon using barbells for some lifts instead of dumbells and kettlebells.
If you need to spend time mastering technique or building confidence it might be a good idea to start with Barbell Club and then move to StrongCon once you feel comfortable with lifting on the bar. (Both classes use barbells but Barbell Club focusses on strength whereas StrongCon focuses on conditioning and you will, therefore, be lifting under greater fatigue in StrongCon, which may not be appropriate for those with less experience).
StrongCon also differs in that it predominantly works by time rather than reps. i.e. Bench press 40 secs work 40 sec rest. An overview of the program is provided at the bottom of this post. This is all you need to know with regards to exercises, sets, and timings.
For those who need more guidance, further information is provided on the spreadsheet below:
This includes approximately how many reps to aim for in each time period and what equipment to use. (Note that if you reach those reps and there is still time on the clock you need to keep moving until the time is up).
It is also recommended that coaches read this spreadsheet as you will need to shout out the timings throughout the class to ensure that everyone starts and stops at the correct time. The spreadsheet provides info on how to keep this on track.
Due to social distancing rules there will no longer be sharing of equipment during class (unless you clean with disinfectant first). The program has been written to accommodate this but there will need to be a degree of flexibility during this transition period. For example, half the class will row while half the class will bike and you will need to stick to the same piece of equipment for all of the rounds.
Rules:
-Hand sanitize on entering the gym
-Put the equipment you need in your allocated space at the start of class
-Stick to your allocated space throughout class
-Disinfect all your equipment at the end of class and hand sanitize again before putting it away
An overview of the program is provided below:
StrongCon
Day 1 – Tuesdays
A1. Deadlift 5x 40 secs work 40 secs rest
A2. Cardio* 5x 40 secs work 60 secs rest
*Choose either double-unders or burpee over the bar
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B1. Bench press 4x 40 secs work 20 secs rest
B2. Cardio* 4x 90 secs work 60 secs rest
*Choose either run or bike or row or ski or dead-ball so that there is no equipment sharing
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C1. Reverse lunges 3x 20 REPS
C2. Push-ups – 3x max effort REPS
10 mins to complete all of C.
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Day 2 – Thursdays
A1. Strict overhead press 4x 40 secs work 20 secs rest
A2. Bicep curl 4x 40 secs work 20 secs rest
A3. Cardio* 4x 2.5 mins work 90 secs rest
*Choose either run or bike or row so that there is no equipment sharing
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B1. Box step-up 4x 40 secs work 20 sec rest
B2. Thruster 4x 40 secs work 20 secs rest
B3. Hollow hold 4x 30 secs work 30 secs rest
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C. Choose either double-unders or dead-ball – max reps in 5 mins, plus EMOM 8-10 ring rows (single ring)
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Day 3 – Sundays
A1. Back squat 5x 40 secs work 20 secs rest
A2. Squat jump (unweighted) 5x 20 secs work 40 secs rest
A3. 30-degree incline chest press* 5x 40 secs work 20 secs rest
*If you do not have a bench do either shoulder press or floor chest press instead
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B1. Toes-to-rings (can scale to knee raises) 4x 30 secs work 30 secs rest
B2. Kettlebell Complex* 4x 60 secs work 60 secs rest
*Right arm: 3 single arm swings then 3 snatch. Left arm: 3 single arm swings then 3 snatch. In the remaining time overhead kettlebell swings (hold with both hands). You can scale this down to just kettlebell swings if you need to.
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C. Cardio* 10x 30 secs work 30 secs rest – very hard effort
*Choose either bike or run or row or ski or double-unders or dead-ball so that there is no equipment sharing
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