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
Strength Program – 7 Week Overview
Build strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload.
This block is about: Building lean muscle through controlled hypertrophy work, Improving movement quality under load, Developing better connection between breath, core, and pelvic floor and Creating strength that feels stable, supported, and powerful — not just heavy.
We’re shifting the focus from: “How heavy can I lift?” to “How well can I control my strength?”
Weekly Breakdown
Weeks 1–3 (15th June – 5th July):
- Hinge Days: Tuesdays & Fridays
- Squat & Bench Days: Thursdays
Weeks 4–7 (6th July – 2nd August):
- Hinge Day: Thursdays
- Squat & Bench Days: Tuesdays & Fridays
Thursday 30th July
Strength B – Hinge
Intention: Build strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload.
Prep: 90/90 breathing, Cat/Cow, Banded Crab Walks, Banded Glute Bridges, Dowel RDL’s.
RPE 8-9
A1) Paused Deadlift 4 x 5
B1) DB Reverse Lunges 3 x 10-12
B2) Alternating DB Bench Press 3 x 10-12 ea
C1) Chest supported DB Row 3 x 10-12
C2) DB Tricep Extensions Crush Grip 3 x 10-12
D1) Wall Deadbugs 2 x 8-10 ea
D2) Pallof Press 2 x 8-10 ea
Tuesday 28th & Friday 31st July
Strength A – Squat & Bench
Intention: Build strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload.
Prep: Standing 360 breathing, Hold bottom squat with 4-6 slow breaths, Banded Pull Aparts, Wall Slides, Banded Squats, Banded Glute Bridges.
RPE 8-9
A1) BB Tempo Back Squat @ 3111 4 x 5
A2) Banded Paused Face Pulls (pause 2-3 secs)Â 3 x 10-12
B1) BB Paused Bench Press 4 x 5
B2) Gorilla Row 3 x 12
C1) BB or DB Hip Thrusts 3 x 8-10
C2) Seated Seesaw DB Shoulder Press 3 x 10-12 ea
D1) Bird Dog 2 x 10 ea
D2) Single Leg Deadlift Passbacks 2 x 10 ea
PRACTICE – HINGE
Intention: Maintaining tension through the posterior chain with a 2 second paused deadlift.
Prep: see whiteboard
Plyometric warm up (5 mins)
1. Linear pogo’s – 30sec/20sec restÂ
2. Lateral pogo’s – 30sec/20sec rest
3. Single leg alternating pogo’s – 30sec/20sec restÂ
Repeat
3 sets (increasing weight from last weeks deadlift)
A1) BB paused deadlift x 8-10Â
A2) Suitcase carry x 100m (swap arms at 50m)
Rest 60-90 sec
**pause 2 second below knee – go lighter than usual, the pause will make it feel heavier.
B) 3 x AMRAP 5
1. AMRAP 5
– DB curtsy lunge x 10ea
– Broad jumps x 10
Rest 2 min
2. AMRAP 5
– DB push press x 10
– Medball sit up wall throw x 10Â
Rest 2 min
3. AMRAP 5
– KB squat clean x 10Â
– Jumping chin up x 10
OLYMPIC LIFTING – BB SNATCH
Intention: Using the front squat to train the upright position and give us leg power. Jumping and landing to condition our legs and hips for the Snatch, finishing with strong core.
Prep: bike 20 cal, ankle circles, trigger ball shoulder mobility and band pullaparts, Planks or Durante, Prone stick / band BTN press, Depth jump. prone thoracic extension.
Stick work – 2 sets
5 x slow from floor snatch grip deadlift, keep the back angle to just above the knee
5 x jump into extension with big chest and shrug
5 x BTN snatch drops
5 x power snatch from mid shin combining all the above
3 sets
A1) BB Front squat x 5 @31X1
A2) BB High pull x 5 holding for 2 sec at top under control
3 sets
B1) BB Snatch grip Vertical jump x 3
B2) BB High pull from just above knee x 3 (stay on big toes and lean back)
B3) BB Snatch using the above exercises x 3
C) Durantes Core – 5 rounds (technique focus for rocks and tuck ups)
Hollow rocks x 10
V Ups x 10
Tuck ups x 10
Hollow hold x 10s
Rest 1 min
COMPETITION – UB HORIZONTAL PUSH
Intention: UB strength and shoulder health, competition mindset for the B series.
Prep: See whiteboard
Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec restÂ
2. Double leg plate pogo – 30sec/20sec restÂ
3. Plate toe taps – 30sec/20sec rest
Repeat
3 Sets
A1) BB Close grip Bench press x 8-10 @3110
A2) SA band high row + external rotation x 8ea –Â (use a very light band)
B) COMPETITION – 4 rounds at each station – 30s SPRINT/ 60s rest – 24 min
**athletes aim is to get as many metres / reps as possible in 30s, the competition is to repeat the same effort for 4 rounds getting the same distance / reps.
**For those athletes that struggle with power, they can work at a steady pace (zone 2-3) for 1 min and rest for 30sec.
– Rower Erg
– Ski Erg
– Jump squat
– Med ball Slams
C) Recovery stretches – legs up the wall
PRACTICE – UNILATERAL
Intention: Unilateral work to improve L&R discrepancies and greater balance and stability.
Prep: see whiteboard
Plyometric warm up (5 mins)
1. Linear pogo’s – 30sec/20sec restÂ
2. Lateral pogo’s – 30sec/20sec restÂ
3. Single leg alternating pogo’s – 30sec/20sec rest
Repeat
3 sets
A1) BB/DB reverse lunge x 8ea
A2) SL hip thrust x 10ea
A3) Plank hold x 30sec
Rest 60-90sec
B) 4 x AMRAP 4 – partner ‘I Go, You Go’ – zone 3-4!!
1. MAX cal Ski erg – 3 cal each
Rest 45s
2. 100m Run or 5 cal bike
Rest 45s
3. Sled push and pull – 2 length each (push up, pull back = 1 go)
Rest 45s
4. MAX cal Rower – 5 cal each
** this should be zone 3-4 and feel hard. Sled should be light enough to run with.
COMPETITION – UB PULL / VERTICAL PUSH
Intention: use your legs for power
Prep: see whiteboard
Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec restÂ
2. Double leg plate pogo – 30sec/20sec restÂ
3. Plate toe taps – 30sec/20sec rest
Repeat
3 sets – Skill work
A1) SA DB Hang Clean x 5 left armÂ
A2) SA DB Push press x 5 left armÂ
A3) SA DB Hang Clean x 5 right arm
A4) SA DB Push press x 5 right arm
Rest 60s
B) AMRAP 16 – In partners – I Go You Go for each exercise eg. I will do 3 burpees, my partner does 3 burpees, I do 4 alternating lateral squats, my partner does 4 alternating lateral squats, I do 5 push ups, my partner does 5 push ups etc
This is Competition day! partner up and get as many rounds between you as possible, to be crowned queens of the gym! (Keep a mini whiteboard to record score)
3 x Burpees
4 x Alternating side step out squats (lateral movement – explosive push)
5 x Push ups
6 x Alternating SL V ups
PRACTICE – SQUAT
Intention: breaking down and developing power in the thruster.
Prep: see whiteboard
Plyometric warm up (5 mins)
1. Linear pogo’s – 30sec/20sec restÂ
2. Lateral pogo’s – 30sec/20sec restÂ
3. Single leg alternating pogo’s – 30sec/20sec restÂ
Repeat
3 Sets
A1) BB/DB front squat x 6-8 @21X0Â
A2) BB/DB push press x 6-8
Rest 60-90s
B) AMRAP 15
1. Wall balls x 20 (reduce by 2 each round)
2. Toe touch sit ups x 10
3. Deadball shoulder overs x 10 (5ea)
4. Run 200m (bike 10 cals)
**regress wall balls to DB squat to over head press
C) Plank finisher – 30s on each x 2-3
Side L
Front
Side R
Rest
PARTNER WORKOUT
Intention: Compromised cardio is when an athlete’s cardiovascular ability is impaired due to the influence of fatigue. In the context of Hyrox, this is caused by running after exercises like sled pushes, rowing, or burpee broad jumps.
**It is the resting partners job to count the reps of their working partner and be ready to go straight into action as soon as their partner has finished. Nasal breathing to help recovery. This is I Go You Go, working hard and fast and then resting while partner works.
Prep: see white board
Plyometric warm up (5 mins)Â
1. Linear pogo’s – 30sec/20sec restÂ
2. Lateral pogo’s – 30sec/20sec restÂ
3. Single leg alternating pogo’s – 30sec/20sec rest
Repeat
4 x AMRAP 6 – 2 min rest – approx 32 mins
AMRAP 6 – I Go You Go
10 x MB Sit ups RX 14lb
100m Run (5cal bike)
2 min
AMRAP 6 – I Go You Go
5 x Box step overs RX 14″
50 x toe taps
2 min rest
AMRAP 6 – I Go You Go
5 x DB Devils Press RX 5kg
5 x Broad jumps
2 min rest
AMRAP 6 – I Go You Go
5 x Deadball slams
20m Tank push / pull RX gear 3
STRENGTH PROGRAM 15th Jun – 2nd Aug (WEEK 7 of 7)
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 27th JULY – 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 28th JULY – 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.