Strong-con March 2026

Strong-Con Program – March 2026

Strong-Con is busy people, and we are seeing some great you guys are getting stronger and fitter. Strong-Con cuts that middle ground between Barbell Club and Met-Con—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 Met-Con format
• Key elements of CrossFit
• Years of experience across different training styles and modalities

Now, a reminder — this isn’t just another Met-Con 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

In this month’s program, we are returning 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 will be able to go heavier on your second wave, make it count and please track your numbers.

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: 4^th March -17^th March
• Block 2: 18^th March-31^st March

Building strong, fit humans since 2013.

Workout no1 -Chipper-pull

Pull up

reps 7-5-3-7-5-3 E2MO2M (12)

Partner workout -both working (30min TC)

6 rounds

BB OHP x8-10

DB step ups x12 total

DB BOR x12-16

BB squats x12-16 -same weight as OHP

any cardio 1min @75%

into AMRAP

Plank hold x60 sec

EZ bar bell curls x12

Side pank LnR x 45/45

EZ skull crushes x12

Workout no 2-intervals -squats

Back squats

reps 7-5-3-7-5-3 E2MO2M (12)

6min EMOM

Row/ski 40/20

Press ups x16-20

6min AMRAP

BB bench press x8-12

Dual KB deadlifts x16-20

6min EMOM

Bike 40/20

DB renegade rows x16-20

6min AMRAP

BB Thruster’s x8 flr

Pull ups x8 (jumping)

Finisher

V sit ups x16

Plank hold x60sec

Workout no 3-Chipper -push

BB bench press

reps 7-5-3-7-5-3 E2MO2M (12)

Double KB (30min) 20/12 -24/16

KB swing pulls x30

Kb press ups x30

KB cleans x30

KB gorilla row x30

rest 2mins into 5x rounds

KB swings x6

KB cleans x6

KB push press x6

rest 2 mins into

KB clean n press xME

Workout no 4–intervals -hinge

Deadlifts (trap bar)

reps 7-5-3-7-5-3 E2MO2M (12)

 x2 rounds (8) each station

3 MIN AMRAP /1 MIN REST

BB sumo DL x8 @60-70%

Double DB snatch+push prs x6+6

 x2 rounds (8) each stations

 3 MIN /1 MIN REST x2(8)

Kcals x8-10

D-ball 2 shoulder x8

 x2 rounds (8) each station

3 MIN AMRAP/1 MIN REST

BB Push Press x8 @60%

 Air/jump squats+squats x12+12

x2 rounds (8) each station

3 MIN /1 MIN REST x2(8)

Kcals x8-10

D-ball marching x40steps