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 – 9 Week Overview
Over the next 9 weeks, we’re taking you through a structured strength journey designed to help you feel stronger, more confident, and more capable under the bar than ever before.
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Weekly Breakdown
Weeks 1–4 (13th Apr – 10th May):
- Hinge Days: Tuesdays & Fridays
- Squat & Bench Days: Thursdays
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Weeks 5–9 (11th May – 14th Jun):
- Hinge Day: Thursdays
- Squat & Bench Days: Tuesdays & Fridays
Thursday 4th June
Strength B – Hinge
Intention: Build the base. Lift with intent. TRUST YOUR STRENGTH.
Prep: Brace training/warm up; 90/90 breathing, bear crawl holds 20-30 sec, glute activation with bands, lat activation
Note for Lifting Party Athletes:
If you’re participating in the Lifting Party, you’re welcome to work on your chosen lift during any Strength session this week — regardless of the programmed lift for that day. Coaches will adjust accordingly.
90-95% 1RM
A1) Conventional Deadlift 2-3 x 2
B1) Split Squat OR Bulgarian Split Squats 3 x 6-8 ea
B2) DB Skull Crushers (neutral grip, slow eccentric) 3 x 8-10
C1) Chest supported DB Incline Reverse Flyes 3 x 8-10
C2) DB Floor Press 3 x 8-10
D1) Deadbugs (slow & controlled, add light weights to arms to increase challenge) 2 x 8-10 ea
D2) Kneeling Windmills 2 x 8-10 ea
Tuesday 2nd & Friday 5th June
Strength A – Squat & Bench
Intention: Build the base. Lift with intent. TRUST YOUR STRENGTH.
Prep: Ankle dorsiflexion stretch, 90/90 hip switches, thoracic ext over foam roller, hip power 3.
Note for Lifting Party Athletes:
If you’re participating in the Lifting Party, you’re welcome to work on your chosen lift during any Strength session this week — regardless of the programmed lift for that day. Coaches will adjust accordingly.
90-95% 1RM
A1) BB Back Squat 2-3 x 2
A2) Banded Face Pulls 3 x 10-12
B1) BB Bench Press 2-3 x 2
B2) DB SA Bent Over Row 3 x 8-10 ea
C1) DB RDL 3 x 8-10
C2) DB Shoulder Press 3 x 8-10 ea
D1) KB SA Front Rack March 2 x 20 (10 ea)
D2) Side Plank hold 2 x 30secs ea
PRACTICE – UB PULL / UB VERTICAL PUSH
Intention: A big upper body A series focusing on pulling & pushing for strong upper back, shoulders, chest and core.
Prep: T-spine extension over roller, thread the needle, shoulder CARs. Upper back, shoulder and core activation. Teach how to brace in both chin up position and over head.
3 sets
A1) Chin ups x 5-6
A2) DB incline press x 8-10
A3) Hollow hold x 20-30sec
** chin ups – use bands. Regression can be eccentric using BB on rig (feet stay on the floor), or ring rows
B) Zone 3-4 – 45sec/15sec – stay on each station for 3 rounds before moving to the next. 60s rest between stations. (approx 20 min)
1. Ski-erg
2. Med ball sit ups
3. Sled push
4. DB push pressÂ
5. Bike
** both sleds can be used next to each other. If the weather is OK, take the tank outside.
OLYMPIC LIFTING – BB CLEAN & JERK
Intention: Getting strong and familiar in the BB Clean and Jerk ready for the lifting party in June.
Prep: Rower 10 cal (damper 10), rower 3 pulls to get 100m, EBB front squats 10, squat jumps 5, 10 sec each – stick floor position holds, stick front rack hold, stick dip hold.
EBB complex
5 muscle Clean
5 Front squat (paused)
5 Push press
5 Jerk (your preference)
5 power clean and jerk
3 sets
A1) Power Clean and Jerk 3, 3, 2, 2, 1, 1, OR 5 x 3
A2) Squat jump for height x 5
B) Durante – 3 rounds
10 hollow rocks (planks saws)
10 V ups (tall plank to down dog)
10 tuck ups (mountain climbers controlled)
10 sec hollow holds (plank hold)
PRACTICE – SQUAT
Intention: beginner athletes are working on squat technique and depth, intermediate athletes are working on lifting heavy.
Prep: release hip flexors, calves and quads, activate glutes, adductors, upper back and abs. discuss confidence under the bar.
A) BB Back Squat – 3 options
1. Absolute Strength – 5 x 3 rest 2-3 min
2. Option for LP athletes 3, 3, 2, 1, 1 rest 2-3 min
or
3. Beginner option
A1) HR Goblet Squat – 4 x 8-10 (technique focus) rest 60
A2) DB Hamstring curl 4 x 8-10Â
A3) Side plank 30s ea
B) Nasal breathing focus –
**the Carry is the timer for all the other stations, it should be as heavy as possible and carry however you like, coaches give options. Focus on technique in the other stations and nasal breathe.
– Heavy Deadball Carry 100m
– Plate GTOH
– SL or DL V ups
– Bike
PRACTICE – HINGE
Intention: practicing heavy lifting so your body is ready for max attempts.
Prep: Good mornings, cat cows, deadbugs, hammy walkouts, banded lat pulls, banded glute activation. Use three point stick warm up to teach a neutral spine.
A) BB Deadlift – 3 options:
1. Absolute Strength – 5 x 3
2. Option for LP athletes 3, 3, 2, 1, 1
or
3. Beginner option
A1) BB/DB deadlift – 4 x 8-10 (technique focus)
A2) DB lat pullover 4 x 8-10Â
B) 4 rounds – for quality reps – nasal breathing.
1. Farmers carry x 100 steps
2. DB plank pull throughs x 12Â
3. DB seated over head press (neutral grip) x 12
4. Flutter kicks x 20Â
5. Any cardio machine x 60 seconds
COMPETITION – UB HORIZONTAL PUSH
Intention: beginners are practicing the technique of the horizontal press, intermediate athletes are working on lifting heavy in the absolute strength phase.
Prep: release chest, shoulders, hip flexors, activation for shoulders, chest, glutes. Brace and breath, feeling confident under the bar, show athletes how to spot safely.
A) BB Bench press – 3 options
1. Absolute Strength – 5 x 3 rest 2-3 min
2. Option for LP athletes 3, 3, 2, 1, 1 rest 2-3 min
or
3. Beginner option
A1) DB Floor press– 4 x 8-10 (technique focus) rest 60Â
A2) Supine DB flyes 4 x 8-10 –Â
A3) Banded pull aparts 4 x 10-12Â
B) Competition – Cals on ergs after 4 rounds
**use mini whiteboards to record cals each round, the competition is to hold onto the same amount of cals for each round, nasal breathe on the other stations and focus on good technique
EMOM 16 | 50s Work /10s Rest
1:00 Ski Erg or Rower Cals
1:00 Air Squats
1:00 Push Ups
1:00 Rest
**move the ergs down near the push up stations for time efficiency
PRACTICE – UNILATERAL
Intention: unilateral work to eliminate inconsistencies from right to left sides of the body, and help us with our balance.
Prep: mobility for single legs, shoulders and including ankles. SL glute activation. Prep for jumping. Foot collective balancing, pink block foot arch activation.
3 sets
A1) BB/DB reverse lunge x 6-8eaÂ
A2) DB single leg hip thrust x 8-10
A3) Copenhagen or side plank x 30sec each side
B) 2 x EMOM 8 (45/15) 20 mins
**working in pairs/alternating exercises if the class is full
1. Med ball lateral wall throws (alternate each round)
2. Burpee broad jump
** if doing burpees on a bench +2 star jump
2 min rest
1. Bench hopsÂ
2. Any cardio
PARTNER WORKOUT – DEKA STYLE
Intention: Deka style stations in partners in preparation for the Deka events in August
Prep: Mobility for shoulders and hips, bullet holds, shoulder big 3, bike/rower, breathing awareness in the movements.
Partners working at the same time at each station.
If there is an odd number of people, one will have to go it alone.
30 sec of work / 30 sec Rest – 3 rounds (30min)
**set the clock for 30 rounds of 30 sec work H1 and 30 sec rest H2. On the interval timer.
1. Loaded reverse lunges
2. Rower
3. Box step overs 20-24″
4. Med ball sit ups 14lb
5. Ski erg
6. Farmer carry 10-20kg
7. Bike
8. Sled push or pull
9. Deadball cleans
10. Ram Burpees (devils press 5kg)
**The room should be set up so it flows easily into the next station. The set up is similar to SWC Rox event. There should be 2 of everything at each station for partners to use at the same time – See coach Tan for instructions.
STRENGTH PROGRAM 13th Apr – 14th Jun (WEEK 8 of 9)
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 1st JUNE – 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 2nd JUNE – 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.