StrongCon

The phase is focussing on repetition.

11th April – 22nd May.

Workout 1

8 rounds (20 min cap)

300m row / 250m female
5 back squat
45 sec rest

2 mins rest before B

8 rounds (18 min cap)

10 cal bike / 7 cal female – hard effort
5 BB strict press
5 each arm DB power snatch – heavy
30 secs rest

2 mins rest before C

6 mins YGIG – 1 rep each

Mins 0, 2, 4: Dead-ball over shoulder
Mins 1, 3, 5: Squat jump

Workout 2

30 min AMRAP

4 front squat
8 /16 cal ski erg – hard effort – alternate rounds. Round 1 do 8 cals, round 2 do 16 cals
16/8 burpees – alternate rounds. Round 1 do 16 reps, round 2 do 8 reps, 16, 8, 16, 8…. move fast for the sets of 8
32 DB box step up (16 right leg then 16 left leg*)

30 sec rest

*Keep your foot on the box rather than bringing it back down to the floor so that the reps are more fluid

3 mins rest before B

15 min AMRAP

4 pull-up
24 ring row (can scale to 14 reps)
24 walking lunges / 200m run – alternate rounds

Workout 3

15 rounds (15 min cap)

5 sumo deadlift
30 double unders
5 push-ups

2 mins rest before B

5 rounds

10 wall ball
200m run
20 secs rest

6 rounds

6 DB strict press
6 DB push press
6 DB reverse lunges (total)
6 box jumps

2 mins rest before C

3-4 rounds – work in pairs, follow the leader

20 cal ski erg
60 sec plank (can scale up to 30 secs TTR + 30 secs plank)
Rest until your partner has finished on the ski erg

Timetable

Tuesday 12th April: Workout 1

Thursday 14th: Workout 2

Sunday 17th: Workout 3

Tuesday 19th: Workout 2

Thursday 21st: Workout 3

Sunday 24th: Workout 1

Tuesday 26th: Workout 3

Thursday 28th: Workout 1

Sunday 1st May: Workout 2

Tuesday 3rd: Workout 1

Thursday 5th: Workout 2

Sunday 8th: Workout 3

Tuesday 10th: Workout 2

Thursday 12th Workout 3

Sunday 15th: Workout 1

Tuesday 17th: Workout 3

Thursday 19th: Workout 1

Sunday 22nd: Workout 2