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
PARK GROUP WORKOUT
Intention: Fun full body workout in the fresh air of the park
Prep: 10 of each – arm circles forward / back, alternating opposite knee to elbow touch, SL kick to toe touch, squats, lateral arm body hugs, 2 foot hops, single leg hops, worlds greatest stretch, glute bridges, glute pulses, bridge hold glute squeeze.
load up the trug with equipment needed.
Warm up Game – medball over / under – in 2 teams, line up behind each other, medball passes overhead behind to the next person then under through the legs to the next person and continues like this until the ball reaches the end of the line, this person then runs with ball to the front of the line and starts it all again, teams continue until they reach the finish line (only the first person needs to be over the line.
4 people per station doing the same exercise for 1 minute. 20 second change to next station. This means 8 minute rounds including rest. 3 rounds in total = 24 min. All equipment stays at the stations. Once you have completed the first station move to the next station with your team of 4. **link for coaches to give you an idea how to set it up –Â
Station 1: DB squat to press with jump – holding a 5kg DB sideways in front of chest, squat down and touch the DB to the floor, drive up into an overhead press with a small jump, regress to a squat press.
Station 2: DB punches – using 2kg DBs one in each hand, shadow box using any punch you like e.g. straight punches, uppercuts, punch low, punch high etc regress to shadow boxing without weight
Station 3: Lateral shuffle to floor touch – no equipment needed, this station will be slightly wider apart than the rest for the side shuffles, think 2 side shuffles to floor touch, alternating back and forth for 1 min.
Station 4: Rubber band upright row to bicep curls – using the long yellow rubber bands trapped under your feet, perform a bicep curl and then an upright row, alt continuously for 1 min.
Station 5: Alternating reverse lunge to high knee – step back into a lunge, drive up off the front leg and raise the knee up as you reach standing position, then step back in a lunge on the other leg and repeat for 1 min. Regress to marching on the spot.
Station 6: Mountain climbers – fast or slow its up to you! regress to deadbugs or plank hold
Finisher:Â Team planks with Med Ball. Mark out a 10 metre length. Teams of 4. team members plank side by side with tall arms about 1/2 a metre away from each other, first team member rolls the ball to the next team member who rolls it to the next, the last team member picks up the ball and runs to the front of the plank line and starts the process again. Keep going until at least one team member reaches the finish line. This should be done as fast as possible while maintaining very good plank form. Knee planks are acceptable if unable to hold full plank.
Equipment list:
1 x beach buggy (trug) for carrying all equipment
1 x phone for timing the stations
2 x red medballs
8 x gym mats (if 16 in the class)
4 x 5kg DBs
8 x 2kg DBs
4 x long yellow rubber bands
24 x flat coloured cones
1 x Speaker (for music)
6 x mini whiteboards for exercises at station
PUBLIC HOLIDAY WORKOUT – GROUP FUN IN THE PARK
Intention: Group fun and full body workout in the fresh air
Prep: arm circles, squats, side steps, high knees, star jumps, OH side reach, using the fence to hold onto, push ups, leg swings,
Aerobic Accumulator – 40s work / 10s rest for each exercise = 30 min workout
**Coach explain to athletes, if they want a really tough workout, then they should strive to get the same reps for the repeated stations each time in the 40s provided, athletes that are not interested in working hard, they just need to work at their own pace for 40s and not worry about rep counts, they will still get a great workout.
1. Toe taps onto DB
2. DB alt jump Lunges or alt double knee repeaters
3. DB standing alt rotational punch
4. DB goblet squat pulse to OH pressÂ
5. DB Bent over row to reverse flyÂ
6. DB OH tricep extension or bent over tricep extensions or push up
7. DB high knee lat pull downÂ
8. Lateral jump over DB or side step.
**set up your interval timer (Gymboss) to count 40s work / 10s rest for 36 rounds, this is an accumulator workout which means they will accumulate exercises as they go.
Perform exercise 1 for 40s, rest 10s. then perform exercise 2 for 40s, rest 10s then exercise 1 again.
Then perform exercise 3, then exercise 2 then exercise 1 again.
Then perform exercise 4, then 3, then 2, then 1.
You always jump to the next exercise in the ladder and always go back down the ladder of the exercises you have already done.
Everyone is working together at the same time and resting at the same time. Preferably one set of light / medium DBs each only, using for all exercises.It will look like this.
1
2 + 1
3 + 2 + 1
4 + 3 + 2 + 1
5 + 4 + 3 + 2 + 1
6 + 5 + 4 + 3 + 2 + 1
7 + 6 + 5 + 4 + 3 + 2 + 1
8 + 7 + 6 + 5 + 4 + 3 + 2 + 1
Finisher – time dependent
Battle rope tug of war!
lay your battle rope out long, find the centre point and mark the ground where that is with a coloured cone. 2 teams, one at each end of the rope. On the “GO” command, athletes pull as hard as they can to get the opposite teams first member to that cone.
Equipment List:
– Beach Buggy
– Phone timer
– white board for exercises and explanation.
– DB pair for each person (possibly 16 pairs) keep them medium weight eg, 3kg, 4kg, 5kg (we have loads of DBs)
– battle rope
– coloured cones
PRACTICE – HINGE
Intention: Fail week. 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
Set a 20 min timer
A1) BB deadlift – FAIL WEEK! 2-3 x 2 90-95% 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.
B1) Heavy DB bench press x 8 tempo 31X0
B2) Goblet Cyclist squats x 8 tempo 4110
C) SA DB Complex –Â using one DB only, complete 1 rep of each exercise without stopping, then switch hands.
**Coaches lead this – 3 rounds
Left side only
-SA DB Clean
-SA DB push press
-SA DB OH reverse lunge
-SA DB FR squat
-SA DB swing
immediately switch to right side
MENTAL TOUGHNESS – 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 cleanÂ
**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
– In Out plate jumps
– Alt SA DB Snatch (or clean and press or Plate GTOH)
– Split Squat pulses – change lead leg each roundÂ
A2) Zone 2 – AMRAP 10 – 4 people (mental toughness)
Nasal breathing only! Push to get the same calories or more each round while nasal breathing.
alternate machines every minute, no rest
– Rower Erg
– Ski Erg
REST 5 min
C) Finisher – 30s each / no rest x 3 round (6 min)
– Diamond Leg LiftsÂ
– Glute Bridges
– Glute Bridge Pulses
– Superman hold
COMPETITION – SQUAT
Intention: Fail week. 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
A1) Squat – FAIL WEEK! 2-3 x 2 90-95% 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) 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 raises
– 10 x SA DB lateral raise (L)
– 10 x SA DB lateral raise (R)
rest 1 min
PARTNER WORKOUT
Intention: learn a new skill in skipping, enjoy the full body workout with a friend. recover with nasal breathing.
Prep: general warm up + calf raises, pogos, wrist stretches.
Skipping technique 10 mins – chest up, elbows stay still and close, wrists turn the rope, small jump, tummy squeezed, feet and legs together.
AMRAP 7 – I Go You Go
– 10 x MB Sit ups 14lb
– 40m MB hold Lateral shuttles (10m) (5cal bike)
2 min
AMRAP 7 – I Go You Go
– 5 x Box step overs 20″
– 50 x toe taps or skips
2 min rest
AMRAP 7 – I Go You Go
– 5 x DB Devils Press 5kg
– 5 x ski jumps ea
2 min rest
AMRAP 7
– 5 x DeadBall clean 15-20kg
– 20m DeadBall carry
It is the resting partners job to count the reps of their working partner and be ready to go straight into action as soon as their partner has finished. Nasal breathing to help recovery.
Team Sled finisher on the new track!
MONDAY 9th NOVEMBER – 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 10th NOVEMBER – 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 11th NOVEMBER – 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.