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 17th 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
85% 1RM
A1) Conventional Deadlift 5 x 3
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 15th and Friday 18th 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
85% 1RM
A1) BB Back Squat to Target 5 x 3
A2) Straight Arm Lat Pulldown 3 x 10-12
B1) BB Bench Press 5 x 3
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 – UNILATERAL – WK 1/4
Intention: introducing power and agility in the A series and accumulation with a tempo focus in the B series to prime our bodies for the next heavy lifting phase.
Prep: see white board + kneeling step ups x 5 eaÂ
specific warm up – hard heel drops 10, tall to short landing 5 (force absorption), altitude landing 5 (force absorption)
A) EMOM 9 (approx 40-45s on / 15-20s off)
** 2-3 athletes per station, on agility ladder wait until first athlete is half way down before the next athlete starts
1- Broad jump (think powerful / explosive)
2- Alt Skater to SL hop onto plate (think controlled stability through hip)
3- Agility ladder play – in in out out –Â or icky shuffleÂ
B) 3 x supersets – prioritise the tempo 31X1 (15 min)
** encourage athletes to find and use their glutes in both exercises
1- DB Static Lunges x 6-8 ea @31X1
2- SL hip thrust hold x 30s ea (regression – SL glute bridge hold, progression – hold a weight plate over the chest)
rest 60-90
C) AMRAP 10
**use a single DB behind neck for step ups
– DB renegade rows x 10Â
– Alt DB step ups x 10Â
– 100m run (end of black fence around our property)
OLYMPIC LIFTING – BB SNATCH – WK 3/4
Intention: to re-engage the body with the movement patterns required that assist in performing quality snatches + Oly prehab
Prep: SMR neck and upper back, activate core, posterior chain, hip and shoulder mobility and stability
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 8-10
C2) 8-10 e/s bent elbow, DB wrist rotations (supination/pronation)
MENTAL TOUGHNESS – UB PULL / VERTICAL PUSH WK 1/4
Intention: developing athletic movement quality, focusing on quality reps rather than fatigue. Building strength volume in B series for the next phase of training.
Prep: see white board plus agility ladder drills for 2-3mins
Plyometric/agility tri set – 3 sets
A1) Box jumps x 5
A2) Split hops x 5ea
A3) Lateral ski jumps x 10ea
Rest 60-90 sec
** Regress box jumps to step ups/Split hops to reverse lunge to knee drive/lateral ski jumps to curtsy lunges
3 sets
B1) BB/DB strict press x 8-10 @3011
B2) Banded prone lat pull down x 10-12Â
Rest 90 sec
C) Farmers carry to the new SWC building – 2-3 laps – this should be heavy and tough (it is a mental toughness day!!). Increase weight if you can!
COMPETITION – SQUAT – WK 1/4
Intention: developing athletic movement quality, focusing on quality reps rather than fatigue. Building strength volume in B series for the next phase of training.
Prep: See whiteboard + calf raises x 20 and slow mountain climber x 10Â
A) 2-3 Sets (10 mins)
– Pogos x 20Â
– Squat jumps x 5
– Lateral bounds x 5ea
– Snap downs x 5Â
– Broad jump 5
B) 3 sets – prioritise the tempo 31X1 (15-20 min)
1- Counterbalance Cyclist squat x 6-8 @31X1 rest 60Â
2- Wall push Dead bugs x 8-10ea (slow and controlled) rest 60
C) Tabata 4 mins 20s on / 10s off x 8 rounds – 2 exercises alternating each round
** regress to unweighted wall sit and squats. Have athletes alternate for more wall space
1- Wall sit straight arm plate hold (90 degree knee bend)Â
2- Squat jumps
D) stretches for shoulders, glutes, quads and calves
PRACTICE – HINGE – WK 1/4
Intention: developing athletic movement quality, focusing on quality reps rather than fatigue. Building strength volume in B series for the next phase of training.
Prep: see white board plus agility ladder drills for 2-3mins
Plyometric/agility – 3 sets
A1) Seated box jumps (start low and build height) x 8
A2) Lateral side shuffle across plate x 10eaÂ
3 sets
B1) BB/DB deadlift x 8-10 @3110
B2) SA ring row with rotation x 6-8eaÂ
Rest 90sec
C) Durantes core 2-3 rounds
10 x hollow rocks
10 x V-up
10 x Tuck up
10 sec hollow hold
PRACTICE – UB HORIZONTAL PUSH – WK 1/4
Intention: developing athletic movement quality, focusing on quality reps rather than fatigue. Building strength volume in B series for the next phase of training.
Prep: See white board + plank shoulder taps x 10 and wall slidesÂ
A) 2-3 Sets (10 mins)
– Pogos x 20Â
– Squat jumps x 5
– Lateral bounds x 5ea
– Snap downs x 5Â
– Broad jump 5
B) 3 sets increasing load
– DB alt SA Bench Press x 8-10ea @2110
– DB Zottman curls x 10-12Â
C) AMRAP 8 – moderate load
**both the devils press and renegade row can be done off a low box or step if needed
– 2 x Devils press
– 4 x DB thrusters
– 6 x Renegade row
PARTNER WORKOUT – HYROX FOCUS
Prep – see white board – add high knees, butt flicks, A skips, grape vine
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 Â
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 slamsÂ
Rower
Finisher (if time) – suitcase carry to new building – swap halfway
STRENGTH PROGRAM 3rd Aug – 27th Sep Aug (WEEK 8 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 21st 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 22nd 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.