Metcon & Strength | Rallygym

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Full-Body Training for Every Athlete

Experience workouts that blend strength, cardio, and skill. Scaled for all fitness levels.

Intro

What is Metcon

Metcon (short for Metabolic Conditioning) is a workout style designed to push your limits, torch calories, and build functional strength.

Our Metcon sessions combine:

- Gymnastics (pull-ups, push-ups, bodyweight skills)

- Weightlifting (barbells, kettlebells, Olympic lifts)

- Cardio Machines (SkiErg, rower, assault bike)

Every session is coach-led, with movements scaled based on your ability either as a beginner or a seasoned athlete.

Who is Metcon For

- You want a challenge that is never boring.

- You love variety in your workouts.

- You want to build strength, endurance, and skill in one session.

- You are looking for a supportive community to train with.

I have never done HYROX before. Is the programme beginner friendly?

Yes! Our programme is scalable for all levels of fitness. We bench mark your baseline and progressively build up. We guide you every step of the way.
What kind of results can i expect after 8 weeks?

Our clients report significant improvements in endurance, running speed, functional strength and mental grit. Many complete their first ever Hyrox simulation or set personal bests by week 8.
What does the training programme look like week to week?

You will have unlimited access to training sessions, but everything is structured, meaning your weekly schedule is thoughtfully planned to ensure balanced progress. Each week includes a mix of: Functional strength and circuit-based Hyrox workouts Run Club sessions — coached group runs focused on pacing, form, and building aerobic capacity A structured running program layered with intervals, tempo runs, and compromised efforts (runs performed under fatigue)
How does the running part of the programme work?

A structured running plan layered into your week, including speed intervals, endurance tempos, and compromised running. You will also be part of an exclusive Run Club where each community session you will train alongside others and get coached on your form, pacing, and mindset. The community sessions will be held either in Serangoon Stadium or National Stadium.
How personalized is the coaching?

Very. Your coach tracks your progress, tailors adjustments to your training, provides feedback in sessions, and checks in regularly to keep you accountable.
Will I get 1 on 1 coaching?

Our sessions are small group format with high touch coaching. That means individual attention within a group setting. 1 on 1 coaching is available on request if you prefer more private support.
What recovery support is included in the program?

Recovery is built into the program to help you train consistently and perform at your best. You will get: Unlimited guided cold plunge sessions to reduce inflammation, speed up recovery, and build mental toughness. 1x performance-focused sports massage from our in-house therapist to relieve tightness and support muscle repair.
What if I fall behind or miss a session?

You won’t lose momentum with unlimited access, you can make up sessions easily. Plus, your progress plan helps you stay on track even when life gets in the way.
What if I travel or get injured mid-programme?

We offer flexible options including programme pauses or make-up sessions, just let us know, and we will work something out.

What is Strength

Our Strength group classes focus on developing raw, functional strength in a supportive, coach-led environment.

Using lower-intensity, we help you build muscle, improve stability and increase everyday performance without the burnout of high-intensity cardio.

Whether you are new to lifting or an experienced athlete, our coaches scale every movement and weight to your level so you will progress safely while still being challenged.

What to Expect

Typical movements include:

- Weighted box step-ups to build leg power and balance

- Dumbbell & barbell lifts to strengthen major muscle groups

- Sled pushes & pulls for total-body functional strength

- Accessory work to improve stability, posture, and injury prevention

We use a variety of equipment. From free weights to sleds so you will never get bored and always be building strength that carries over into daily life.

I have never done HYROX before. Is the programme beginner friendly?

Yes! Our programme is scalable for all levels of fitness. We bench mark your baseline and progressively build up. We guide you every step of the way.
What kind of results can i expect after 8 weeks?

Our clients report significant improvements in endurance, running speed, functional strength and mental grit. Many complete their first ever Hyrox simulation or set personal bests by week 8.
What does the training programme look like week to week?

You will have unlimited access to training sessions, but everything is structured, meaning your weekly schedule is thoughtfully planned to ensure balanced progress. Each week includes a mix of: Functional strength and circuit-based Hyrox workouts Run Club sessions — coached group runs focused on pacing, form, and building aerobic capacity A structured running program layered with intervals, tempo runs, and compromised efforts (runs performed under fatigue)
How does the running part of the programme work?

A structured running plan layered into your week, including speed intervals, endurance tempos, and compromised running. You will also be part of an exclusive Run Club where each community session you will train alongside others and get coached on your form, pacing, and mindset. The community sessions will be held either in Serangoon Stadium or National Stadium.
How personalized is the coaching?

Very. Your coach tracks your progress, tailors adjustments to your training, provides feedback in sessions, and checks in regularly to keep you accountable.
Will I get 1 on 1 coaching?

Our sessions are small group format with high touch coaching. That means individual attention within a group setting. 1 on 1 coaching is available on request if you prefer more private support.
What recovery support is included in the program?

Recovery is built into the program to help you train consistently and perform at your best. You will get: Unlimited guided cold plunge sessions to reduce inflammation, speed up recovery, and build mental toughness. 1x performance-focused sports massage from our in-house therapist to relieve tightness and support muscle repair.
What if I fall behind or miss a session?

You won’t lose momentum with unlimited access, you can make up sessions easily. Plus, your progress plan helps you stay on track even when life gets in the way.
What if I travel or get injured mid-programme?

We offer flexible options including programme pauses or make-up sessions, just let us know, and we will work something out.

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