Strong-con July 2026

Strong-Con Program – July 2026

Another new program is up, people — and it’s a good one, even if I say so myself. For those of you who do Strong-Con on a regular basis (and there are a good few of you!), you’ll have a solid idea of your lifting and conditioning numbers for our stretch section. We will keep saying it, but please write down and remember your numbers — they set you up to monitor and see your actual gains in real terms.

What is Strong-Con?

Strong-Con sits between Barbell Club and Met-Con, combining strength work with full-body conditioning while maintaining a strong focus on movement quality.

It is designed as a hybrid class, bringing together:

• The Momentum Met-Con format
• Key elements of CrossFit
• Experience from a wide range of training methods and modalities

This is not simply another Met-Con session. Strong-Con places equal emphasis on strength, effort, and progression, with the aim of delivering consistent, measurable results.

This Month’s Programme

We are back to our 7-5-3 / 7-5-3 wave this month. This wave is sometimes called Neurological Priming — the heavy weights at the end of the first wave “wake up” your nervous system through a phenomenon called post-activation potentiation. When you drop the weight back down for the first set of the second wave, the bar feels incredibly fast and explosive. It’s also great for building strength and size: the 7-5-3 rep range is excellent for bridging the gap between building muscle mass (hypertrophy) and maximising raw power.

Programme Blocks

• Block 1: 29th June – 19th July
• Block 2: 20th July – 2nd August
• Yes, it’s a longer block!

Building strong, capable athletes since 2013.