Strong-Con -Febuary 2026
Strong-Con Program – February 2026
A few timetable changes mean even more Strong-Con classes added to an already busy schedule.
Strong-Con is going from strength to strength, and you guys are getting stronger and fitter. Strong-Con cuts that middle ground between Barbell Club and MetCon—shifting some tin, focusing on quality movement, and working the whole body.
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
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.
This Month’s Program
We’re sticking with the effective and well-loved 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.
Sessions will be split between:
- Chipper-style days
- Interval-style days
Each block will run for two weeks, switching halfway through the program. This gives you a solid chunk of each style and plenty of time to really dig deep.
Program Blocks
- Block 1: 2nd Feb – 15th Feb
- Block 2: 16th Feb – 1st March
Building strong, fit humans since 2013.
| Workout 1-intervals -hinge | ||||||||
| BB rev drop lunges -each leg | ||||||||
| 5×5 plus Kcals x12-15 @90% E3MO3M | ||||||||
| Partner both working | ||||||||
| 4x set each | ||||||||
| BB RDL x10-12 | ||||||||
| DB clean and press 10-12 | ||||||||
| rest 90 seconds | ||||||||
| 4 sets each | ||||||||
| DB step ups x24 | ||||||||
| Ring rows x12 | ||||||||
| rest 90sec | ||||||||
| AMRAP until clock goes bleep | ||||||||
| D-ball to shoulder x10 | ||||||||
| 2x KB farmers carry x1length | ||||||||
| D ball squats x10 | ||||||||
| 2x KB front rack march holds x60seconds
Workout 2-Chipper -push BB OH press 5×5 plus Kcals x12-15 @90% E3MO3M
Trench set to finish Weighted sit ups x12 Banded triceps ext x16
workout 3-intervals -squats Front squats 5×5 plus Kcals x12-15 @90% E3MO3M
Start where you finished 3x 2min work 1min rest-9mim B Back Squats x8 @60-70% Press ups x12-16
3x2min work 1min rest-9min Bike legs only x6-8kclas DB renegade rows x12
3x2min work 1min rest-9min DB thrusters x8-12 Slow mountain climbers x8-12
Trench set to finish air squats x16 banded row x16
workout 4-Chipper-pull DB/BB Seal rows 5×5 plus Kcals x12-15 @90% E3MO3M
Partner workout -split as you wish (TC 24min) BB deadlifts X40each Burpee x20each Pull ups (strict) x40 each Burpee x20each Heavy KB swings x40each Burpee x20each Ring rows x40 each Rinse and repeat 24 minutes
Trench set to finish DB bicep curls x16 KB shrugs x16 |