Strong-Con -October 2025
StrongCon
A New Strong-Con Program Is Up and Running
Strong-Con 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.
In this program, we’re switching things up a bit. Each session will start with strength work and some hard cardio blasts to really get you fired up. In the strength section, you’ll be working in the 3–5 rep range so you can really get some tin on the bar. For the cardio, we want you pushing into the RPE 8–9 range.
The remainder of the sessions will be split between our chipper and interval days. These days will run for 4 weeks, switching after 2 weeks, so you’ll get a solid block of each program and really be able to dig deep.
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.
Day 1-intervals -hinge
Deadlifts/ kcals
6×3/5+12-15 kcals HARD E3MO3M (18)
Partner both working
4x set each
DB clean n press x12
BB back lunges x16
rest 2min
4 sets each
Pull up/ring rows x8/16
Db step ups x16
rest 2min
4x sets each
BB push press x8
KB swings -heavy x16
rest 2min
3/4 sets as time allows
Sit ups x16
Side bends x8es
Day 2-Chipper-push
Bench press/ Kcals
6×3/5+12-15 kcals HARD E3MO3M (18)
Partner follows the leader style
10-9-8-7-6-5-4-3-2-1
BB bench press
Box jumps
BB OH press
DB Goblet squats
Press ups
T2B/Hanging Knee raise
Finisher if you have time
Kcals x10-12
DB bicep curls x16
Bande triceps ext. x16
Day 3-intervals-squats
Back squats / Kcals
6×3/5+12-15 kcals HARD E3MO3M (18)
2 rounds
3min work 1min rest
BB Squats x8 @60-70%
D-ball slams 10-12
3min work 1min rest
30sec cals x20. air squats
3min work 1min rest
DB Step ups x12
WB arms only 12-16
3min work 1min rest
30sec cals x12-16 press ups
Day 4-Chipper-pull
Pull ups / Kcals
6×3/5+12-15 kcals HARD E3MO3M (18)
Partner workout-split as you wish (TC 30min)
BB deadlifts X40each
Burpee x20each
DB Renegade rows x40 each
Kcals x40each
Cycling DB squats x40 each
Burpee x20each
Pull up/Ring rows x40 each
Kcals x40each
rinse then repeat