METKONG

Using constantly varied functional movements to improve Metabolic Conditioning across all the 10 modalities of fitness: 
STAMINA COORDINATION AGILITY STRENGTH POWER BALANCE ACCURACY ENDURANCE FLEXIBILITY SPEED
You can expect high intensity, with a combination of Olympic and power lifting, gymnastics, single modality aerobic movements such as skipping, rowing, running and using a range of equipment like kettle bells, dumbbells, sandbags, dead balls, plyo boxes and climbing ropes!

KONGStrong

Designed to build base strength, using various Olympic lifting techniques and methods as well as common weightlifting exercises such as squats, deadlifts, presses, sled work and lunges to develop strength and power. Loved by beginners and advanced athletes who want to lift heavy S#!@ efficiently!

KONGkids

KONGKIDS

Based on the principle of Mechanics, Consistency and then Intensity, KONGKids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.

KONGKids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. 

THE PROGRAMMER

Our program consists constantly varied functional movements performed at high intensity.

Movements are not just chosen at random with no structure. They are progressive and selective to help you improve over time.

All our programming is done by one of the most reknowned strength and conditioning coaches in the world

ROB DOWNTON

aka Big Bad Bobby Dee

Owner of Raw strength & Conditioning

Rob comes from an Elite military background and is also a Master Chiropractor.

A phenomenal athlete in his own right with success in CrossFit, Triathlon, Ultra marathon, Australia's strongest man and the list goes on!

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