Strong-Con -December 2025
Strong-Con is going from strength to strength!
Remember, people — this isn’t just another Metcon class. It’s Strong-Con, which means lifting heavy, squeezing out every rep, applying progressive overload, having fun, and seeing the results roll in.
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, we are sticking to our wave loading: 7, 5, 3, 7, 5, 3 reps every 2 minutes on the 2 minutes. This means performing a cycle of increasing weight with decreasing reps, then resetting the weight to a lighter load and repeating the cycle. You guys are getting the hang of it, and we can already see increases in strength.
The remainder of the session will be split between chipper-style days and interval-style days. These 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: 1st Dec – 14th Dec
Block 2: 15th Dec – 28th Dec
Building strong, fit humans since 2013.
Workout no1-intervals -hinge
BB sumo deadlifts
6×7,5,3,7,5,3 E2MO2M (12)
Workout
both working – partner x8mins
BB alt rev lunges x8each leg
DB renegade db rows x8 each side
both working -partner x8mins
BB Deadlifts x8each
Deficit push up x8-12
both working – partner x8mins
Heavy KB swings x12-16
prone push up and rotations x20-24
Workout no2-Chipper -push
BB bench press
6×7,5,3,7,5,3 E2MO2M (12)
Workout
YGIG as you wish 28min time cap AMARAP
Kcals xF40/M60 each
BB Bench x30each
D-ball to squats cleansx30 each
Kcals xF40/M60 each
DB OHP x30each
D-ball squats x30each
Solo finisher -remaining time
butterfly sit ups x20
Banded tripe ext x20
Workout no3-intervals -squats
Back squats
6×7,5,3,7,5,3 E2MO2M (12)
Workout
4x 6mins AMRAP -heavy
KB gorilla row x6 each side
Kb clean and press x 6
HE KB goblet squats x16
Legs only assault bike x40sec
Slow ring rows x12
Plate defisit Press ups x12
DB box step ups x 6each side
Jump squats 40seconds
Solo finsher in time left
plank hold x 45-60
alt V sit ups x12-16
Workout no4-Chipper-pull
chin ups
6×7,5,3,7,5,3 E2MO2M (12)
Workout
5 rounds -heavy
DB single arm rows x6each side
Box jumps x8
Db single arm push press x6each side
BB RDLx8
Kcal x12-15 @90% plus
rest 1 min and repeat
Solo finisher in the time left
Db bicep curls x8-12
Slow mountain climbers 12-16