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
Thursday 10th September
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
80% 1RM
A1) Conventional Deadlift 5 x 4
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
Tuesday 8th and Friday 11th September
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
80% 1RM
A1) BB Back Squat to Target 5 x 4
A2) Straight Arm Lat Pulldown 3 x 10-12
B1) BB Bench Press 5 x 4
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: Upper body strength and core
Prep: See whiteboard
3 x Triset @ RPE 6-7 / 10 – Allow 15 min
A1) BB Bench press – 1 &1/4 x 8-10Â
A2) KB Gorilla row x 8-10ea
A3) Active hang 20-30s
Rest 60s only
B) Nasal breathing – sustainable pace (15 min)
Air bike 3 min
1 min rest
Rower erg 3 min
1 min rest
Ski erg 3 min
1 min rest
Skipping 3 min (or toe taps)
C) Nutbush plank finisher –Â (play Nutbush by Tina Turner)
(for those that cannot plank, they can do the regular Nutbush dance)
OLYMPIC LIFTING – BB SNATCH
Intention: to re-engage the body with the movement patterns required that assist in performing quallity snatches + Oly prehab
Prep: SMR neck and upper back, activate core, posterior chain, hip and shoulder mobility and stablility
4 rounds, increasing weight
A1) pause snatch grip DL x 6 (3 sec pause pull AK, then pull HIP INTO THE BAR)
A2) snatch grip pulls x 6 (elbows locked out, shrug with delts and traps)
B) Every 90 secs for 6 rounds (9 mins) complete:
(this should light, to focus on QUALITY)
– 5 x above knee snatches and
– 5 x standing SOTS press
2-3 rounds
C1) s/arm cuban press x 8-10Â
C2) bent elbow DB wrist rotations x 8-10 ea (supination/pronation)
COMPETITION – UNILATERAL
Intention: Strength endurance in the A series, learning to manage fatigue.
Prep: See whiteboard
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 for the whole 20 mins. Athletes to manage their fatigue and rest breaks. Compare this sessions results with the beginning of August.
** Competition = get more rounds in than last time!
A1) BB reverse lunge x 2
Beginners
A1) DB split squat 5 x 8ea
A2) DB arnold press 5 x 8-10
B) Core conditioning 30s on / 30s off – 2-3 rounds (10-15 min)
1. Plank or commandoesÂ
2. Half kneeling DB wood chops LÂ
3. Half kneeling DB wood chops R
4. Bear crawl hold or bear crawls
5. DB sit upÂ
C) Recovery stretching for quads, glutes, shoulders.
PRACTICE – UB PULL / VERTICAL PUSH
Intention: Upper body pull and push strength
Prep: see whiteboard
3 sets (15 min)
A1) SA DB Strict Press x 8-10eaÂ
A2) SA DB Row x 8-10eaÂ
B) 2 rounds – 1 min stations / 30s rest (12 min)
– Sled push and pull
– Alt side step squats
C) Macarena plank challengeÂ
**beginners can use a bench
COMPETITION – 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. Compare this sessions results with the beginning of August.
** Competition = get more rounds than last time!
A1) BB back squat x 2
Beginners
A1) DB Goblet squat – 5 x 8
A2) DB chest supported row – 4 x 10
Rest 60
**If athletes energy systems are taxed after the A series, they should take it a little easier in the B series, If they were not challenged as much in the A series, then they can go harder in the B series
B) 4 rounds for quality reps (cap at 15 mins)
– DB incline press x 10
– DB RDL x 10
– DB plank pull through x 10 (5ea)
– Any cardio x 60s
C) Recovery stretches for squats
PRACTICE – HINGE
Intention: Strength endurance in the A Series for posterior chain.
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. Compare this sessions results with the beginning of August.
A1) BB Deadlift x 2
Beginners
A1) DB/BB deadlift – 5 x 8
A2) Wall press deadbug – 4 x 12
Rest 60
B) 3 rounds for quality (10 min)
-SA KB Marches x 10ea
-SL knee raise to knee extension with 3 sec hold (quad squeeze) x 5ea
-Plate hold wall sit x 30s
C) Nutbush plank finisher (play Nutbush by Tina Turner)
(for those that cannot plank, they can do the regular Nutbush DanceÂ
PARTNER WORKOUTÂ
Intention: Hyrox/DEKA workout
Prep: see whiteboard
Teams of 3 – 45sec work/15sec rest
Teams rotate through the 3 exercises for 4 rounds before moving to next station. 90sec rest between.
** 40 mins total, 12 mins per station
Station 1
RAM/sandbag/DB walking lunges RX 10kg
Farmers carry RX 15kg
Bike
REST 90
Station 2
Wall balls RX 12lb
Devil press RX 5kg
Skierg
REST 90
Station 3
Burpee Box jump
Medball sit ups
Rower
STRENGTH PROGRAM 3rd Aug – 27th Sep Aug (WEEK 6 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 7th SEPTEMBER – 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 8th SEPTEMBER – 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.