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
Welcome to our next 8-week training block!
This phase is all about building lean muscle while getting stronger.
You’ll focus on lifting heavier in your main compound movements while using accessory exercises to increase muscle growth, improve endurance, and build resilience.
Progress comes from consistency, quality technique, and challenging yourself each week. Trust the process, fuel your body well, and don’t be afraid to pick up the heavier weights, you might surprise yourself with what you’re capable of!
Weekly Breakdown
Weeks 1–4 (3rd August – 30th August):
- Hinge Days: Tuesdays & Fridays
- Squat & Bench Days: Thursdays
Weeks 5–8 (31st August – 27th September):
- Hinge Day: Thursdays
- Squat & Bench Days: Tuesdays & Fridays
Tuesday 18th and Friday 21st August
Strength B – Hinge
Intention: You’ll focus on lifting heavier in your main compound movements while using accessory exercises to increase muscle growth, improve endurance, and build resilience.
Prep: see whiteboard
85% 1RM
A1) Conventional Deadlift 5 x 3
B1) FFESS OR FFE Bulgarian Split Squats (Glute Biased, knee inline with ankle) 3 x 8-10 ea
B2) Incline DB Bench Press 3 x 10-12
C1) BB OR DB Row 3 x 10-12
C2) DB Tricep Extensions Crush Grip 3 x 8-10
D1) Side Plank OR Copenhagen Plank 2 x 30 sec ea
D2) Pallof Press with weight plate on rubber band 2 x 10-12 ea
Thursday 20th August
Strength A – Squat & Bench
Intention: You’ll focus on lifting heavier in your main compound movements while using accessory exercises to increase muscle growth, improve endurance, and build resilience.
Prep: see whiteboard
85% 1RM
A1) BB Back Squat to Target 5 x 3
A2) Straight Arm Lat Pulldown 3 x 10-12
B1) BB Bench Press 5 x 3
B2) SA DB Row with Tricep Kick Back 3 x 10-12 ea
C1) BB or DB Hip Thrusts 1 1/4 Reps 3 x 8-10
C2) Standing BB or DB Military Press OR Viking Press 3 x 8-10
D1) Butterfly Sit Ups 2 x 10
D2) DB Plank Pull Throughs 2 x 10 ea
PRACTICE – UB HORIZONTAL PUSH
Intention: Shoulder stability and strength endurance in the A series, compromised cardio, unilateral strength endurance in the B series
Prep: see white board.
3 x Superset @ RPE 6-7 / 10 – Allow 15 min
**the 1 & 1/4 bench is significantly harder with more time under tension, start light to feel good form for all reps! then add small amounts of load, its more about feeling good strong positions.
A1) BB bench press – 1 and a quarter x 8-10Â
A2) KB SA deadstop row x 8-10eaÂ
Rest 60s only
Plyometric warm up
1. Linear pogos – 30sec/20sec restÂ
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec restÂ
B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 4 and then repeat. Write up mini whiteboards with exerices for each station.
Station 1
– jump split squats x 8eaÂ
– Rower rest of time
Station 2
– DB SA hang clean x 8ea Â
– Ski rest of time
Station 3
– DB SA thrusters 8eaÂ
– Burpee broad jump x 8
Repeat
Station 4
– SL lateral step up (foot stays on box) x 8eaÂ
– Shuttle runs (bike if unable to run) remaining time
OLYMPIC LIFTING – BB CLEAN
Intention: refinining details of the C+J movement, and building OH press strength to match strength ability of cleans
Prep: Bike 20 cals, Mobility for OH range – lats Pecs Scap, sub scaps, band pull aparts, Shoulder OH Stability, wall hand stand. Captain Morgan on wall and knee plank to toes, jump and land in squats. Vertical jump with bar, activation for the Jerk. Jerk landing practice.
3 rounds – light to moderate
A1) 4 x 4 sec pause below knee DL (don’t jerk the bar off the floor – control!) – no rest
A2) 6 x high hang dip (2 secs), power clean and pause for 2 secs in the catch before extending hips – move feet
rest 60s only
3 rounds
B1) 6 x strict press – no rest
B2) 8 x push press
rest 60s only
C) Every 3 minutes for 3 rounds complete:
5 cal bike or row and
6-8 clean and jerks (BB or DB’s)
D) Durante
Hollow hold into the tuck position
COMPETITION – UNILATERAL
Intention: Strength endurance in the A series, learning to manage fatigue.
Prep: See white board – focus on the glute activation and shoulder activation for todays workout
A) AMRAP 20 – Strength Endurance
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
Athletes need to keep lifting 2 reps at that weight for the whole 20 min. Athletes are to manage their fatigue and rest breaks.
They must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.
A1) BB reverse lunge x 2 (aim to do more sets than last week)
Beginners
A1) DB split squat 5 x 8ea
A2) DB Arnold press 5 x 8-10
B) Core conditioning – 30s work / 20 sec change over – 3 rounds (10min)
Copenhagen on bench (L) – 30sÂ
Copenhagen on bench (R) – 30s
Fire Hydrant leg lift (L) – 30sÂ
Fire Hydrant leg lift (R) – 30s
PRACTICE – UB PULL / VERTICAL PUSH
Intention: Shoulder / upper back strength in the A series. Develop unilateral strength endurance in the B series
Prep: see white board + mobility for OH range if needed eg. Lats pecs traps, scaps
**Check athletes shoulder mobility for OH position and regress to the Viking / landmine press if needed.
3 x Triset (15min)
A1) DB/BB strict press x 6 @21X1
A2) DB/BB push press x 8
A3) Hollow hold 30s
Rest 90s only
Plyometric warm up (3 mins)
1. Linear pogos – 30sec/20sec rest Â
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec restÂ
B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 4 and then repeat. Write up mini whiteboards with exercise instructions for each station.
Station 1
– DB RFESS or split squat x 8ea
– Farmers carry x 20m
Station 2
– Renegade rows (knees or toes) x 8eaÂ
– Box jumps x 8
Station 3
– SL hip thrust x 8ea
– Shuttle runs (or bike) remaining time
Station 4
– DB walking lunges x 8ea
– Ski erg 150m
Repeat
PRACTICE – SQUAT
Intention: Strength endurance in the A series, learning to manage fatigue.
Prep:see whiteboard
A) AMRAP 20
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
Athletes need to keep lifting 2 reps for the whole 20 mins. Athletes to manage their fatigue and rest breaks.
They must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.
A1) BB back squat x 2 (aim to do more sets than last week)
Beginners
A1) DB Goblet squat – 5 x 8
A2) DB chest supported row – 4 x 12
Rest 60
B) Core conditioning 30s on / 30s off – 2-3 rounds (10-15 min)
– bear hold
– alt Bird dog
– Plank shoulder taps
– KB weighted deadbug (legs only)
– Supine alt ankle taps
C) Recovery stretching for quads, glutes, shoulders
COMPETITION – HINGE
Intention: Glute/posterior chain strength & learning to hold tension focus in A series. Unilateral strength endurance in the competition B series.
Prep: see white board.
3 x superset
A1) BB sumo deadlift x 8-10 (TNG)
A2) SL hip thrust x 8-10ea
Rest 60-90s
**regress to KB for the sumo deadlift. Touch and Go is for more experienced lifters. Beginners should stick with 3110 tempo.
Plyometric warm up (5 mins)
1. Linear pogos – 30sec/20sec restÂ
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec restÂ
Repeat
B) 9 x 2min stations – It’s a competition day! Record how many rounds you get through at each station in the 1st round. Aim to match or beat your score on the 2nd and 3rd go.
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 3 and then repeat three times. Write up mini whiteboards with exercise instructions for each station.
Station 1
– DB SA push press x 8ea
– Seated box jump x 8
Rest 45s
Station 2
– DB walking lunge x 8ea
– KB toe taps x 50
Rest 45s
Station 3
– Plank Shoulder taps x 6ea
– Broad jumps x 8
PARTNER WORKOUT – HYROX FOCUS
Intention: Hyrox style partner workout
Prep: See white board plus straight arm wall push, Lat pull down, calf raises, shrugs, partner floor seated hinges with long bands
Skill – ski erg and rower technique
1. AMRAP 7
– Ski erg 150m (timer)
– Sled /Tank push
Rest 1 min
2. AMRAP 7
– Rope pulls
– Burpee broadjump 10m (timer)
Rest 1 min
3. AMRAP 7
– Rower
– farmer carry 100m (timer)
Rest 1 min
4. AMRAP 7
– Sandbag Walking Lunges 10m (timer)
– Wall Balls
STRENGTH PROGRAM 3rd Aug – 27th Sep Aug (WEEK 3 of 8)
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.
MONDAY 17th AUGUST – STRONG & 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.
TUESDAY 18th AUGUST – OLYMPIC LIFTING
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.