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: building our weights up in the A series in readiness for Lifting Party (Nov 14th) and building strength endurance in the B series with a core strength finisher
Prep: see white board + specific warm up for lift
A1) BB Bench Press – 4×3 @ 80% 1RM (beginners: 4×8-10)
A2) DB SA Bent Over Row 3 x 8-10ea (enc athlete 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 KB DL x 8-10, tempo 5010 – Heavy
C) Ab Finisher – 3 rounds = 6 mins
**20s on / 20s off each exercise
COMPETITION – UNILATERAL
Intention: 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.
A) AMRAP 8 – Zone 2 – nasal breathing
– Run 150m (bike 8 cals)
– KB offset rack farmer carry 100m
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. Have BB set up on rigs so they can warm up on bar (if not using DB).
1. DB walking lunge x 20
2. Heavy Sled push x 25m
3. Standing see saw press x 20Â
4. Hand release knee push ups x 15Â
C) Ab Finisher – 3 rounds – 20s work / 10s rest = 6 min
– (L) side plank
– supine toe reach crunchesÂ
– (R) side plank
– Mountain climbers
MENTAL TOUGHNESS – HINGE
Intention: building our weights up in the A series in readiness for Lifting Party (Nov 14th) and building strength endurance in the B series with a fun partner finisher.
Prep: see white board + specific warm up for lift
3 Sets (set a 20 min timer)
A1) BB deadlift – 4×3 80% 1RM (beginners: 4×8-10)
A2) Straight Arm Lat Pulldown x 8-10ea
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 each week.
B1) Heavy DB bench press x 8 tempo 31X0
B2) Goblet Cyclist squats x 8 tempo 4110
C) Shoulder finisher light weight – 2 rounds – coach led, slow and steady, not rushed.
**if not enough light DB’s, use the small weight plates 1-2kg, no rest between exercises,
– 10 x standing DB around the worldsÂ
– 20 x alt DB crossbody front raiseÂ
– 10 x standing DB arnold pressÂ
– 10 x bent over rear delt raisesÂ
– 10 x SA DB lateral raise (L)
– 10 x SA DB lateral raise (R)
rest 1 min
COMPETITION – 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/KB practice for snatch and clean
**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 – 4 people
**coaches split the class into 2 groups, have half on A1) and half on A2)
– Rope Sled Pull (65kg) – hand over hand / timer for other stations / 1 length
– Skater hopsÂ
– Alt SA DB Snatch (or clean and press or Plate GTOH) –
– Split Stance Iso hold, alt. leg each round (lower = harder)Â
REST 5 min – teams switch
A2) Zone 2 – AMRAP 10 – 4 people
Nasal breathing only!
2 sec recovery phase from the drive phase (see video)
alternate machines every minute, no rest
– Rower Erg
– Ski Erg
REST 5 min
C) Competition Finisher – 30 sec on / 15 sec rest x 6 rounds = 4.5 min
** 2 pair on MB sit ups, 2 pair on KB toe taps, alt exercises each round. (so you have enough light Medballs for sit ups) Most Sit ups after all rounds wins!
– Synchronised Partner Medball Sit-ups – sitting on floor facing partner, hook feet with partner, both do a sit up at same time, pass the medball back and forth with sit up.
– Synchronised Partner Alt Toe Taps on KB – both athletes working at the same time on opposite sides of the KB **KB should be HEAVY so it cannot be pushed over.
PRACTICE – SQUAT
Intention: Over the next 6 weeks we will be building our weights up in the A series in readiness for Lifting Party (Nov 14th) and building strength endurance in the B series with a fun finisher
Prep: see white board + specific warm up for lift
20 min
A1) BB back squat – 4×3 @ 80% 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) Ab Finisher with Olympic sized weight plate beginner 2.5kg, intermediate 5kg, advanced 10kg
20 sec work / 10 sec rest – 4 rounds = 6 min
– Plate high plank walk ups
– Plate straight leg sit upsÂ
– Plate Russian twist
PARTNER WORKOUT – HYROX FOCUS
Intention: Work together, push your pace and build the strength, power and endurance to tackle every HYROX station with confidence.
Prep:Â see white board – add high knees, butt flicks, A skips, karioka
Running warm up – shuttle runs to the new building!
1st shuttle = 100m (end of black fence), 2nd shuttle = 150m to ‘Tony Martin’ sign, 3rd shuttle to new building!
** if the group is big, split the group and have half on one side of the road, and the other half on the SWC side.
** non runners = set clock for tabata – bike of rower
Teams of three – 40sec work/20 rest. Stay on each station for 3 rounds, 60sec rest between.
**30mins total
Station 1
DB squat jumps
Med ball sit up wall throws
Ski-erg
Station 2
Ram/sandbag/DB rev lunge
Devil press
Shuttle runs (or bike)
Station 3
Box jumps
Deadball jumping slams
Rower
Finisher (if time) – suitscase carry to new building – swap halfway
MONDAY 19th OCTOBER – 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 20th OCTOBER – 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 21st OCTOBER – 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.