Strong-Con October 2026
October — the weather is changing but we are sticking to the plan, working hard, moving beautifully, working our progressive over load and “building healthy humans.”
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’s 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
The strength will be a classic 5×5 (5set of 5reps) with a complimentary explosive movement this is sometimes called contrast training or post-activation potentiation.
“The heavy lift revs up your central nervous system and recruits more motor units/fast-twitch fibres than the explosive movement would on its own, so when you do the explosive exercise right after, you can produce more power and speed than you could have without that primer.” (Claude)
- Block 1: 1st Oct – 18th October
- Block 2: 19th – 1st November
| Workout no 1 -chipper -squat | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| BB squats + jump squats x5 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 5×5 @80%+ E3MO3M | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Divided up as you wish YGIG | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| BB back squats x100 total | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Push ups x100 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 1x DB sidesteps x100each leg | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Ring rows x100 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Calf raises x100 each on 20kg plate
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Building strong, capable athletes since 2013.