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 28th May
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.
85-90% 1RM
A1) Conventional Deadlift 4 x 3
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 26th May & Friday 29th May
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.
85-90% 1RM
A1) BB Back Squat 4 x 3
A2) Banded Face Pulls 3 x 10-12
B1) BB Bench Press 4 x 3
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
COMPETITION – UB PULL / UB VERTICAL PUSH
Intention: Strong chin up practice with controlled eccentric, paired with a single arm overhead press to work on left/right discrepancies. B series is a competition and also zone 3-4, so get your game face on!!
Prep: T-spine extension over roller, thread the kneedle, shoulder CARs. Upper back, shoulder and core activation. Squat and burpee pres. Teach how to brace in both chin up position and over head.
3 sets
A1) Eccentric chin ups 10sec x 3-5
A2) KB half kneeling over head press x 8-10ea @3011
Rest 90sec
** no bands for chin ups. Set up so that athletes are able to either do a small jump (see video) or start the eccentric at the top of the chin up (use BB and floor)
B) 3 x AMRAP 5 – Competition – zone 3-4
Count your rounds on the first AMRAP – beat the rounds each AMRAP!
– Bike 8 cals/ski or rower 250m or 150m run
– DB front rack squat x 10
– DB devil press x 5
60sec rest and repeat
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 (heavier than last week)
A1) Power Clean and Jerk x 3
A2) BB Jerk x 3
3 sets (heavier than last week)
B1) Heavy BB front rack holds x 10sec (from racks)
B2) BB Jerk dip holds x 10sec (from floor)
C) 30 DB Clean and Jerks for time (heavier than last week)
D) Durante – 3 rounds
10 hollow rocks
10 V ups
10 tuck ups
10 sec hollow holds
PRACTICE – SQUAT
Intention: using quality technique to the correct depth (individual) in the squat adding load each time the reps get lower. On the 2nd wave, start heavier than the first wave.
Prep: Mobility for squat depth, hip 90/90, calf stretch, J curl, mobility for shoulders, pec stretch, lat stretch. Glute activation, brace and PF awareness in the squat
Wave loading – 2nd wave heavier than the first
A1) BB Back squat 7, 5, 3, 7, 5, 3
Option 2 (Beginner)
A1) Heel raised Goblet squat 4 x 8-10
A2) DB Hamstring curl 4 x 10-12
B) For Quality reps – nasal breathing
10,9,8,7,6,5,4,3,2,1
do 10 of each exercise, then 9 of each exercise, then 8 until you get to 1.
– Walking Lunges (L+R=1)
– Russian twist (L+R=1)
– 10m Shuttle run (or bike cals)
MENTAL TOUGHNESS – HINGE
Intention: practicing heavy lifting so your body is ready for max attempts.
Prep: Good mornings, cat cows, deadbugs, hammy walkouts, banded glute activation. Use three point stick warm up to teach a neutral spine. Warm up – EBB x 10, add load 8.
Add load every time the reps decrease, 2nd wave heavier than the first.
A) BB Deadlift – 7,5,3,7,5,3
Rest 2 mins
while resting release what is tight, tighten what is loose – ask coach
Option 2 (Beginner) – 3-4 sets
A1) BB deadlift or DB RDL x 8-10 @31X1
A2) Chest supported DB row x 8-10
A3) Wall ab press x 12eaÂ
B) Mental Toughness – 30sec hold, 30sec rest x 10 rounds
** alternate between 2 exercises
– MB bear hug squat hold (or wall sit)Â
– Plank
PRACTICE – UB HORIZONTAL PUSH
Intention: Practice the technique of the Bench press under heavy load to prep the body for Max attempts.
Prep: mobility for chest, shoulders, hips. Activation for chest, single leg glutes, shoulders.
Wave loading – 2nd wave heavier than the first
A1) BB Bench press 7, 5, 3, 7, 5, 3
rest 120
Option 2 (Beginner)
A1) DB close grip floor press 4 x 8-10
A2) DB kneeling single arm plank row 4 x 8-10ea
B) 3 rounds – zone 2 – Nasal breathing (12 min)
1 min stations / 20 sec rest
– DB Strict press (light to moderate) or incline bench press
– Weighted Alt Step up 14″ box
C) Finisher – Tabata – 20s on / 10s off x 8 (4 min)
**coaches use the TBT button on clock timer
– Hollow hold
– Superman hold
COMPETITION – 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. Foot collective balancing, pink block foot arch activation.
3 sets
A1) DB RFESS x 6-8ea (heavy) @31×1
A2) SL hip thrust x 10-12ea (light DB or body weight)
B) 5 Rounds for time: Competition! (15 min time cap)
– 5 x Burpee broad jump (shuffle back)
– 10 x Ring rows
– 15 x Plate GTOH
– 20 x mountain climbers
– 150m run (8 cals bike)
**Athletes should set up their station in one place (have their DB and plate ready) so that they can transition as fast as possible – it’s competition remember!
C) Shoulder finisher: 2-3 rounds (30sec on each then 30s rest, repeat!)
Front raise
Lateral raise
Rear delt flies
PARTNER WORKOUT
Intention: Fun partner workout! Using the exercises that feature in the DEKA and Hyrox events.
Prep: shoulders, glutes, calves, ankles, chest and upper back
**athletes are in pairs at station, 2 pairs only per station. while one is rowing 6 cals, the other is doing devils press, then switch, continue for 6 min, 2 min rest before the next station.
1. 6 min AMRAP
DB Devils press
Rower Erg 6 cal
2 min rest
2. 6 min AMRAP
Med ball hug Alt Reverse Lunge
Ski Erg 6 cal
2 min rest
3. 6 min AMRAP
Dead Ball cleans
Air Bike 6 cal
2 min rest
4. 6 min AMRAP
Box jumps 16″
MB Sit Ups x 15
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.