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 23rd 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 7-8
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 21st & Friday 24th 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 7-8
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
MENTAL TOUGHNESS – HINGE
Intention: Maintaining tension in the posterior chain with a paused deadlift. Its mental toughness day… It is supposed to be hard, stick with it, get it done, then take a picture of the B series when its done to show friends and family how amazingly tough you are!!!!
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea
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 paused deadlift x 8-10Â Â
A2) DB incline press x 8-10
Rest 60-90 sec
**pause 2 second below knee – go lighter than usual, the pause will make it feel heavier.
B) For time – Mental Toughness (cap 20mins) – embrace the suck!
Break reps up as it gets tough (e.g. 5 push ups, rest for 10s, 5 push ups, rest for 10….)
** push ups can be done on an incline, make sure athletes have this set up ready.
10 burpee broad jump
20 reverse lunge (10ea)
10 burpee broad jump
30 single leg v-up (15ea)
20 reverse lunge (10ea)
10 burpee broad jump
40 push ups
30 single leg v-up (15ea)
20 reverse lunge (10ea)
10 burpee broad jump
50 air squats
40 push ups
30 single leg v-up (15ea)
20 reverse lunge (10ea)
10 burpee broad jump
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
PRACTICE – UB HORIZONTAL PUSH
Intention: Shoulder stability and strength, and hip power.
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea
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 restÂ
Repeat
3 Sets increasing load from last week
A1) DB Bench press x 6 – 8
A2) BB or DB Hip Thrust x 8 – 10
A3) Side planks x 30s ea
rest 90s
B) 3 Rounds – 30s on / 30s off – working in zone 3 – 4 – 12 min
– Jumping pull ups – (regress to ring rows or seated rows)
– Push ups
– Skipping
– Air Squats
C) Max Hang from rig – USE CHALK (plank or deadbug if unable to hang)
PRACTICE – UNILATERAL
Intention: Unilateral work to improve L&R discrepancies and greater balance and stability. Plyometrics to train fast twitch muscle fibers, tendon and ligament strength, improve bone density, balance and coordination.
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea
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) DB glute focused walking lunge x 8-10eaÂ
A2) Pallof press with plate x 8eaÂ
Rest 60-90sec
B) 2 x AMRAP 8
1. AMRAP 8
200m run (or bike 10cals)
10 x DB thrusters
10 x DB plank pull through
Rest 2 mins
2. AMRAP 8
200m run (or bike 10cals)
10 x DB close grip floor press
10ea x DB russian twist
PRACTICE – UB PULL / VERTICAL PUSH
Intention: Practice using our legs for power
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea
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 Â
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) Conditioning – 3 rounds not for time – athletes time their own rest
– Single DB alternating reverse lunges x 20 – (swap arms at 10)
rest 30s
– Ab Mat Sit ups x 20Â
rest 30s
COMPETITION – SQUAT
Intention: Building power in the squat and overhead press to prepare for wall balls.
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea
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 8-10 @21X0Â
A2) DB push press x 8-10
Rest 60s
B) EMOM 18 (3 rounds)
**The Competition is for the athlete to get the same reps each round. Use white boards.
** Rep range is a guide, the athletes should work hard for 40-45sec so they have a 15-20sec transition to the next station. Coaches explain this to athletes.
1. Wall balls x 10-12
2. Ring rows x 10-12
3. Bike – 6-8cals
4. Burpee box jumps x 8-10
5. Ski – 6-8cals
6. Rest
PARTNER WORKOUT
Intention: compromised cardio for Hyrox fun with partners
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea
PARTNERS – I GO YOU GO – 32 min
work / rest – alternate between the 2 exercises for 7 mins at each station with a 1 min rest in between stations, with an option for Hyrox athletes to go for a 100m run instead.
1. AMRAP 7
Wall Ball x 5
Farmer Carry x 20mÂ
1 min rest (optional 100m run for Hyrox athletes)
2. AMRAP 7
Rope Sled Pull x 1 length (60kg)
Walking Lunges x 14Â
1 min rest (optional 100m run for Hyrox athletes)
3. AMRAP 7
Ski Erg x 150m
Burpee Broad Jumps x 5
1 min rest (optional 100m run for Hyrox athletes)
4. AMRAP 7
Tank Push x 20m
Rower Erg x 200m
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.