StrongCon – July and August

Posted 21st July 2020 by Josh Schouten

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:

StrongCon – July and August

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.


Barbell Club – July & August

Posted by Josh Schouten

Barbell Club is the class for you to focus on strength and hypertrophy.

It is also ideal if you need to spend time mastering technique or building confidence before moving into the faster-paced classes.

The full program is provided here:

Barbell Club – July & August full program

Note that the reps are starting quite high this month using Andre Benoit’s 14, 11, 9 wave. After 4-months of closure we need to rebuild our foundation and gradually work up to the heavier loads on the barbell again. If you stick to the rest periods you will get a good workout.

Due to social distancing rules there will no longer be any sharing of equipment during classes (unless you clean with disinfectant first). The program has been written to accommodate this. The spreadsheet above provides full details of the program including what equipment to use to ensure that there is enough for everyone. Some flexibility may be needed here and there during this transition period. For example, if you haven’t got a bench for bench press you could do floor press instead; if there are not enough DBs you could use a KB or EZ instead, or a lighter DB and increase your reps/heavier DB and reduce your reps. The coach will adapt appropriately for you.


Gym etiquette

Posted 14th July 2020 by Jane

When we re-open fully on 25th July, we’ll be making a few changes to the gym space to keep everyone safe: please have a read and contact us with any questions you might have, before you attend classes.

Smaller classes and designated workout spaces

Our first plan is to bring in smaller classes, spread across both rooms. This means that you can have one rack/rack area per person set out in a designated workout station. You will need to keep your equipment and yourself in this area. The programming will aim to limit the equipment you use so that it is enough for a great workout but not so much that you’ll need to share. You need to take responsibility for making sure that you have what you need at the start of class, cleaning it with disinfectant at the end of each class, and keeping the gym tidy by putting it back.

New timetable

We will have a much simpler looking timetable with a lot less switching of classes, rooms and equipment. The timetable will be adjusted as more people move back to the office and no longer work from home and class numbers can be increased. The workouts be will be 45 min long to allow 15 mins for these new logistics and to give members time to exit the gym before the next class starts. During this time we’ll (sadly) have to ask you not to hang around in the gym to chat between classes.

Class bookings and cancellations

Make sure you book into your classes in advance, there will be (strictly) no turning up without booking, including open gym sessions, and no extra people in classes. We will be taking a register for every class. If you are working from home could you consider (where possible) booking into off peak classes so that people who are still going in to work have the opportunity to take the peak hours.

With the new smaller classes sizes we can’t stress enough that if you are unable to attend please book out of the class so that someone else can book in. If we find people are late cancelling repeatedly we will be coming to find you to have a stern chat.

Attending the gym

  • Needless to say, if you have any of the COVID symptoms or aren’t feeling well please don’t come to the gym, and please make sure that you cancel your session in advance so that someone else can take your place.
  • When you arrive, clean your hands before you do anything.
  • At the start of the session, get all the equipment you’ll need for the whole session.
  • Stay in your own delineated section during the session.
  • Face forwards (or backwards) rather than towards the person next to you.
  • Bring your own towel to wipe your sweaty brow (unfortunately the showers are closed until further notice).
  • No high fives, chest pumps, kissing or touching (sorry).
  • No cuddling your coach.
  • No loitering pre/post session.
  • Clean all your equipment at the end of class.
  • Have fun and be nice.

Outdoor Classes

Posted 2nd July 2020 by Josh Schouten

Outdoor Classes are here! Currently only 6 people so we can abide by the guidelines. As you can see these are bookable by the timetable. We are starting with a small number of classes and looking to grow and develop these as we go on.

These classes will be at the rear of the gym (Acton Mews) and could be affected by the weather. Although we will do our best to make sure these sessions go ahead.

These classes will be for everyone and involve some simple strength component along with our trademark conditioning (MetCon) to finish with.

We would ask if it is possible to attend the off-peak classes to please do so as we are severely limited with the numbers of people we can have in the classes at the moment.

Please bear with us as we adapt our offering to make sure we include as man people as possible.

Momentum x



What is G.P.P ?

Posted by Josh Schouten

Our new class (G.P.P) will follow the same style of training as CrossFit that we have road tested for the last few years with great success.  As we regularly state, Momentum Training follows what we call a G.P.P program  (general physical preparedness) i.e. our aim is to get you fitter, stronger, healthier and physically and mentally ready for what the world might have to throw at you (we have all had a test drive of this over the last few months).

We will be adding our own little bit of a community twist to this as we come out of lockdown and figure out what the fuck just happened over the last couple of months.

For now, these classes will be for everyone and anyone who would like to attend. All are welcome to come and get sweaty with us.

See you there,

Momentum x