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Strong Con – January w3

Posted 26th January 2024 by Jenna Fisher

StrongCon – Workout 3

45 min AMRAP

8 back squat (or any other barbell lift if the class size permits the space)

6 heavy DB hang clean and press, each arm

4 heavy deadball to shoulder

16 ring row or renegade row

12 push-ups

8 high box jump

800m row* or 700m ski or 800m run

4-12 cal bike – max speed (only do as many calories as you can hold your power output)

Rest as needed

*can adjust the metres up or down according to training experience, or, in busy classes, to accommodate sharing the rower with a partner – ensure an even flow between you (one start on the squats and one start on the row). In very busy classes, share a squat bar between three people and place multiple boxes at each end of the room so they do not take up floor space in the middle.



Sunday 28th January

Thursday 1st February

Tuesday 6th February

Sunday 18th February

Thursday 22nd February

Tuesday 27th February