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Strong-Con -January 2026

Posted 1st January 2026 by Geoff Stewart

Strong-Con 

New year. New Strong-Con program.

You’ll notice a few changes to the timetable, and yes — we’re going all guns blazing. We’re sticking to our core Strong-Con days: Monday, Tuesday, Thursday, and Sunday, but we’ve added extra classes where we can give you even more chances to hit Strong-Con.

No point hanging about, people. Let’s go.

Now, a reminder — this isn’t just another Metcon class. This is Strong-Con. That means lifting heavy, squeezing out every rep, applying progressive overload, having fun, and watching the results roll in.

Strong-Con was designed as a hybrid class, combining:

  • Our much-loved Momentum Metcon format
  • Key elements of CrossFit
  • Years of experience across different training styles and modalities

The result? A high-impact, intelligent session that blends strength and conditioning in a fresh, proven way.

This Month’s Program

We’re kicking things off with a simple but brutally effective 5×5. We’ve chosen it for its simplicity, effectiveness, and focus on mastering the fundamental lifts.

Each lift will be followed by a machine blast to get the heart rate up. There will be rest — just enough to recover, maintain intensity, and go again. No lying down wondering what year it is.

Sessions will be split between:

  • Chipper-style days
  • Interval-style days

Each style will run for two weeks, switching halfway through the block. That gives you a solid chunk of each program and plenty of time to really dig deep.

Program Blocks

  • Block 1: 5th Jan – 18th Jan
  • Block 2: 19th Jan – 1st Feb

Building strong, fit humans since 2013.

 

Workout 1-intervals -hinge

BB Deadlifts

5×5 plus Kcals x12-15 @90% E3MO3M

 

8 min AMRAP

Sumo BB deadlifts x8-10

Box jumps x8

8min AMRAP

KB swings x16-HVY

BB Push press x8

8 min AMRAP

Alt DB lunges x12-16

D ball clean n press x8

 

Workout 2-Chipper -push

BB bench press

5×5 plus Kcals x12-15 @90% E3MO3M

 

Partner workout -YGIG as you wish

DB flat press x60each

Box jumps x60 each

BB OH pressx60 each

D-ball to shoulder x60 each

Press ups x60 each

T2B/Hanging knee raise x60 each

Trench sets until clock goes “beep”

Banded tricep ext x12-16

Banded bicep curls x12-16

 

Workout 3-intervals -squats

Back squats

5×5 plus Kcals x12-15 @90% E3MO3M

 

EMOM 20mins 4x rounds

Back squats x10-12

KB Gorilla rows x12-16 (ttl)

DB step ups x12-16 (ttl)

Single arm KB high pulls x16-20 (ttl)

Rest

Trench sets until clock goes “beep”

Ring rows x12

Jumps squats x12

 

Workout 4-Chipper-pull

chin ups/pull ups

5×5 plus Kcals x12-15 @90% E3MO3M

 

AMRAP  30mins 2×24/16

Dual KB swing pulls x6

Dual KB cleans x6

Dual KB push press x6

Dual KB squats x6

rest 1min after each round

Trench sets until clock goes “beep”

Mountain climber x6

Burpees x3