Strong-Con -November 2025

StrongCon

November Strong-Con Program

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 Month’s program, were Switching it around again Your strength section will be a loading wave 7,5,3,7,5,3 reps every 2min on the 2mins which means “performing a cycle of increasing weight with decreasing reps, then resetting the weight to a lighter load and repeating the cycle.” You’ll need to track your weights and now your numbers.

The remainder of the session will be split between chipper and interval style 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. Block 1, 2^nd nov-15^th Nov then switch  block 2. 16^th Nov – 29^th Nov

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

BB Lunges/ kcals

6×7,5,3,7,5,3   E2MO2M (12)

12min Follow the leader

DB curl n press x8

BB sumo DL x8

Kcals x8-10

12min Follow the leader

KB swings x12-16 -HVY

BB bench press x 8

Kcals x8-10

8min follow the leader format

DB curls x12

Sit ups x16

ring rows x12

Day 2-Chipper-push

BB OHP / Kcals

6×7,5,3,7,5,3   E2MO2M (12)

8 rounds @2×20/16kg 24mins

KB deadlifts x6

KB Press ups x6

KB cleans x6

KB thrusters x6

Kcals x10-12

into trench sets until clock goes “beep”

Banded triceps x12-16

Slow mountain climbers x8-12

Day 3-intervals-squats

Back squats / Kcals

6×7,5,3,7,5,3   E2MO2M (12)

EMOM 28mins

Back squats x10-12

KB Gorilla rows x12-16

Box jumps x12-16

single arm KB high pulls x12-16 (total)

1min rest

Cardio 1min @RPE 9

Rest 1min rest

remaining time

Hanging hollows x45-60sec

Air squats x20

Day 4-Chipper-pull

Pull ups / Kcals

6×7,5,3,7,5,3   E2MO2M (12)

30mins

BB deadlifts x8

DB push press x8

Jumping pull ups/ring rows x12-16

Press ups x12-16

DB cheat curls x12-16