Strong-Con September-October 2026
StrongCon
The new StrongCon program is now underway and in full swing.
StrongCon was designed as a hybrid class, combining elements from our much-loved Momentum Metcon format, key aspects of CrossFit, and years of experience across various training styles and modalities. It’s a high-impact, intelligent session that blends strength and conditioning in a fresh, proven way.
This shift introduces a new set of workouts and challenges. The format will remain consistent: two chipper-style workouts and two interval-style workouts each week. These will stay on the same days for two weeks before rotating. The goal is for you to repeat each workout at least once—giving you the chance to learn the movements, dial in your weights, and understand your limits after your first attempt.
This isn’t just another Metcon class — you’ll lift heavy, push your cardio, and have fun while chasing real results.
Building strong, fit humans since 2013.
Week 5 and 6
MONDAY-intervals -hinge
Deadlifts -trap bar/ring rows
5×3-5+1×15 E2MO2M (12min)
8 min EMOM
Row/ski 1min
Burpees x10
8 min AMRAP
Dual KB deadlifts x16
BB Push ups x8-12
8 min EMOM
Bike 1 min
burpees x10
8 min AMRAP
BB Thruster’s x8
DB renegade rows x8
Finisher
V sit ups x16
Plank hold x60sec
TUESDAY-Chipper -push
OH press press /KB Swings
5x 3-5 + 20xKB Lunges E2MO2M (10)
Partner workout -as you wish
Row/ski -120kcals total
BB bench press x40each
Box jumps x40 each
BB OH press x40 each
D-ball to shoulder x40 each
Press ups x40 each
T2B/Hanging knee raise x40 each
Row/ski -120kcals total
If you have time
DB bicep curls x16
Bande pull a-parts x16
THURSDAY-intervals -squats
Back squats / Press ups
5×3-5+1×20 E2MO2M (12min)
x3 rounds AMRAP/1 MIN REST (9)
2 MIN AMRAP /1 MIN REST
BB Squats x8 @60-70%
DB renegade row x8
x3 2 MIN /1 MIN REST (9)
ME Kcals
x3 rounds AMRAP/1 MIN REST (9)
BB Push Press x8 @60%
DB squats/jump squats/ squats x6+6
x3 2MIN /1 MIN REST (9)
ME Kcals
SUNDAY-Chipper-pull
Pull up / box jumps
5×3- 5 + 12 box jumps E2MO2M
Partner workout -both working (TC 28min)
5x rounds each
BB back step x12(6el)
Gorilla rows
DB squats x16
Ring rows x16
Ski/Row keep going until you hit 6000mtrs
plank hold x60 sec
EZ bar bell curls x12
side plank LnR x 45/45
EZ skull crushes x12
Week 7 and 8
Monday-Chipper-pull
Pull up / box jumps
5×3- 5 + 12 box jumps E2MO2M
Partner workout -both working (TC 28min)
5x rounds each
BB back step x12(6el)
Gorilla rows
DB squats x16
Ring rows x16
Ski/Row keep going until you hit 6000mtrs
plank hold x60 sec
EZ bar bell curls x12
side plank LnR x 45/45
EZ skull crushes x12
TUESDAY-intervals -hinge
Deadlifts -trap bar/ring rows
5×3-5+1×15 E2MO2M (12min)
8 min EMOM
Row/ski 1min
Burpees x10
8 min AMRAP
Dual KB deadlifts x16
BB Push ups x8-12
8 min EMOM
Bike 1 min
burpees x10
8 min AMRAP
BB Thruster’s x8
DB renegade rows x8
Finisher
V sit ups x16
Plank hold x60sec
THURSDAY-Chipper -push
OH press press /KB Swings
5x 3-5 + 20xKB Lunges E2MO2M (10)
Partner workout -as you wish
Row/ski -120kcals total
BB bench press x40each
Box jumps x40 each
BB OH press x40 each
D-ball to shoulder x40 each
Press ups x40 each
T2B/Hanging knee raise x40 each
Row/ski -120kcals total
If you have time
DB bicep curls x16
Bande pull a-parts x16
SUNDAY-intervals -squats
Back squats / Press ups
5×3-5+1×20 E2MO2M (12min)
x3 rounds AMRAP/1 MIN REST (9)
2 MIN AMRAP /1 MIN REST
BB Squats x8 @60-70%
DB renegade row x8
x3 2 MIN /1 MIN REST (9)
ME Kcals
x3 rounds AMRAP/1 MIN REST (9)
BB Push Press x8 @60%
DB squats/jump squats/ squats x6+6
x3 2MIN /1 MIN REST (9)
ME Kcals