StrongCon May-June

Fully instructed group classes return on 17th May.

Keeping in mind that this will be some people’s first time back in the gym I have done a similar format for each workout so that it is easy to follow. Once everyone is settled, the next phase will return to a different stimulus for each class.

The workouts will now rotate day every week (it was previously every 2-weeks) so if you only attend on Tuesdays for example, over the 6-weeks you will do workout 1, then 2, then 3, then back to 1, then 2, then 3. This allows you the chance to perform each workout twice to try to improve your performance but with variety from one week to the next.

StrongCon is the stepping stone between Metcon and GPP. Whereas GPP is a different workout every day, including complex barbell movements, StrongCon has only three workouts per phase featuring only the basic compound movements of back squat, deadlift, bench press and overhead press, mixed with other simpler Metcon movements. This aims to help newer people to get used to the equipment, the set-up, the movements, etc. with some certainty of knowing what they will be doing in each class. The workout is not easy but the repetition allows you to start small to test the water and build each week, tracking your progress and improving confidence.

This class is equally suitable for more experienced members – lift heavier, move faster on the cardio, and aim to improve each week. You can make personal adjustments each week to add to the variety if needed.

The program and notes can be downloaded here:

StrongCon 17th May – 27th June 

For the compound movements, workout 1 is quad dominant, workout 2 upper dominant, and workout 3 posterior dominant.

Workout 3 requires everyone to use the bikes for some high speed / low cal so partner 2 can start 1 minute after partner 1 and you can either spray the bike clean between each round or hand sanitise.

Enjoy x