Welcome to the Member’s Corner! 🎉
This is your go-to hub for everything you need to know about your training at Strong Women Can. Here, you’ll find insights into our programming—what we’re focusing on each phase, why it matters, and how each week is designed to help you get the best results.
You’ll also have access to the daily workouts, so you can make the best class choices for your goals. Our aim is to empower you with the knowledge to train smarter, not just harder—so you’re not just picking the sessions you like, but also the ones you need (because let’s be real, the tough stuff is often where the biggest growth happens 💪🔥).
It’s also a space to stay connected with our community! The Member’s Corner will be our board for sharing upcoming events, workshops, and anything exciting happening at the gym. Think of it as your insider guide to making the most of your training and being part of something bigger.Â
PRACTICE – BENCH PRESS
Intention: deload week! reducing training volume and intensity, promoting recovery in time for the Lifting Party this weekend.
Prep: see white board + specific warm up for lift
A1) BB Bench Press – DELOAD 3-4 x 4 @ 50% 1RM (beginners: 4×8-10)
A2) DB SA Bent Over Row 3 x 8-10ea (encourage athletes to go heavy)
B) Strength set 12 min – clock will beep every 2 min to change exercises – the idea is to go heavier each week, record weights in books
1. BB/DB Split Squat x 6-8ea
2. Eccentric focussed DB DL x 8-10, tempo 5010
C) Finisher – 30s on / 30s 0ff – 3 rounds alternating between 2 exercises
– Eccentric push-up into knee push-up
D) Chest, shoulder, quad and lat stretches
PRACTICE – UNILATERAL
Intention: Deload week! Zone 2 training + strength endurance with a unilateral and balance focus.
Prep: see white board + reverse lunge with knee drive x 10ea, A skips, grapevines. Pogos
A) AMRAP 8 – Zone 2 – nasal breathing focus
– Run x 200m (bike x 10 cals)
– Pinch grip plate carries x 40m
B) Strength endurance circuit – clock beeps every 90 sec to change stations (18 mins)
** give athletes 3-4 mins to do a ‘practice’ round. Athletes should have weights ready at each station.
1. Alt Prisoner get ups x 5eaÂ
2. Heavy Sled push x 20m (2 lengths)
3. MB explosive chest pass x 15 – be careful! the new med balls are very bouncy!
4. BB Inverted row x 10 @2020
C) Finisher – Isometric single leg balance holdÂ
1-2 sets
60 sec each leg / 60s rest – (or max effort within the 60s)
for beginners it helps to stand next to a pole or something sturdy that they can touch with their finger every now and then to help stay balanced
Advanced athletes that find it very easy, they can pass a DB around the hips to challenge the hold.
PRACTICE – HINGE
Intention: Deload week! reducing training volume and intensity, promoting recovery in time for the Lifting Party this weekend.
Prep: see white board + specific warm up for lift
3 Sets (set a 20 min timer)
A1) BB deadlift – DELOAD 3-4 x 4 @ 50%1RM (beginners: 4×8-10)
A2) Straight Arm Lat Pulldown x 8-10
B) Strength Set 12 min – clock will beep every 2 min to change exercises – the idea is to go as heavy as you can without compromising technique, each week record weights in books and aim to go heavier.
B1) Heavy DB bench press x 8 tempo 31X0
B2) Counterbalance Cyclist squats x 8 tempo 4110Â
C) Finisher – Glute finisher! Shaky Shaky!
Play the song “Shaky Shaky” by Daddy Yankee (approx 4 min)
ahtletes hold an isometric glute bridge hold, squeezing the glutes tight. On the chorus athletes perform glute bridge repetitions, once the chorus is finished, athletes resume the glute bridge hold, this repeats until the song is finished.
D) Chest, shoulder, quad and glute stretches
PRACTICE – UB PULL
Intention: Zone 2 training + strength endurance with an UB Pull focus.
Prep: See whiteboard + russian twist x 20, slow mountain climber x 10, calf pumps x 20
10 min – technique/ DB practice for snatch and cleanÂ
**Coaches please watch both videos to get familiar with coaching both the snatch and the clean, the snatch is for intermediate/advanced clients and the clean is more for the beginner. Both videos give great instructions for beginners. The clean is also better for those that are not going overhead with weight. Its important to keep the weight light while learning technique.
A1) strength endurance circuit – AMRAP 10 – half the group
**coaches split the class into 2 groups, have half on A1) and half on A2)
–Â Rope Sled Pull (110kg) – hand over hand / timer for other stations / 1 length (slippery new sled track!)
– Alt SA DB Snatch (or clean and press or Plate GTOH)
– Split stance Iso hold with calf raise (regression – no calf raise / use assistance for balance)
A2) Zone 2 – AMRAP 10 – the other half of the group (mental toughness)
Nasal breathing only! Push to get the same calories or more each round while nasal breathing.
alternate machines every minute, no rest
– Rower Erg
– Ski Erg
REST 5 min
C) Finisher – Active hang!Â
**beginners keep light feet on a surface eg. box or bench
40s hang / 20s rest
30s hang / 30s rest
20s hang
PRACTICE – SQUAT
Intention: deload week, reducing training volume and intensity, promoting recovery in time for the Lifting Party this weekend.
Prep: see white board + specific warm up for lift
A1) Squat – DELOAD 3-4 x 4 @ 50%1RM (beginners: 4×8-10)
A2) Eccentric Banded Face Pulls with Pause 3 x 10
B) Strength Set 12 min – clock will beep every 2 min to change exercises – the idea is to go heavier each week, record weights in books
1. BB/ DB Romanian Deadlift x 8-10
2. Seated Arnold press x 8-10
C) Finisher – Seated hip pulses – 20s of each exercise / no rest – 3 rounds
Mini band just above knees, seated on bench, squeeze glutes
– slight forward hinge knee pulses (think heart beat)
– sitting straight up knee pulses
– slight lean back knee pulses
Rest 1 min
D) Glute, quad and shoulder stretches
PARTNER WORKOUT – HYROX FOCUS
Intention: Hyrox sttyle partner workout for full body. Incorporating running but with a partner so its more fun!
Prep: shoulder big 3, hip power 3, side T planks, SL glute activation, bike 30,20,10. lateral shuttles.
7 min stations In partners – I Go You Go – 90s rest between stations
1. Ski x 500m (2x 125m each)
10 Shuttle runs (5 each)
2. Sled Push x 60m (10m each)
10 Shuttle runs (5 each)
3. Rope pulls on Rig x 10 (5 each)
10 Shuttle runs (5 each)
4. Wall balls x 40 (10 each)
10 Shuttle runs (5 each)
5. Sand bag Lunges x 100m (50m each)
10 Shuttle runs (5 each)
**Shuttle runs are measured 15m preferable outside
sub KB farmer carry for shuttle runs,
sub ring rows for rope pulls and double the reps,
sub alt box step ups for lunges (25 per leg)
MONDAY 9th NOVEMBER – STRONG
Transitioning into a 6-Week Intensification Phase in Barbell Lifting
For the past six weeks, we’ve focused on building speed, control, and explosiveness. Now, it’s time to level up with the intensification phase — heavier loads and fewer reps to target maximal strength.
TUESDAY 10th NOVEMBER – FIT
Transitioning into a 6-Week Intensification Phase in Barbell Lifting
For the past six weeks, we’ve focused on building speed, control, and explosiveness. Now, it’s time to level up with the intensification phase — heavier loads and fewer reps to target maximal strength.
WEDNESDAY 11th NOVEMBER – STRONG
Transitioning into a 6-Week Intensification Phase in Barbell Lifting
For the past six weeks, we’ve focused on building speed, control, and explosiveness. Now, it’s time to level up with the intensification phase — heavier loads and fewer reps to target maximal strength.