Strong Con Workout 2

StrongCon Workout 2

The class will be split into 3 teams (max 6 people per team). Each team starts on a different station.

12 min stations

Station 1

Bench press 20, 16, 12, 8, 4

DB power snatch 10 each arm for all rounds

Station 2

30-50 double-unders*

12 renegade row, total

12 ab roll-outs (or sit-ups)

*alternative: 12 box jumps (plus 5-10 pull-ups if you can)

Station 3

200-400m run* – can vary the distance each round to avoid a queue for the sled

1 length sled push – very heavy (or 1 lap if less heavy)

*if it’s raining, substitute the run for:

40 secs assault bike

20 reps march with deadball on chest

Dates for this workout:

Thursday 2nd November

Tuesday 7th

Sunday 19th

Thursday 23rd

Tuesday 28th

Sunday 10th December