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
Tuesday 4th and Friday 7th August
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
75% 1RM
A1) Conventional Deadlift 5 x 5
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
Thursday 6th August
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
75% 1RM
A1) BB Back Squat to Target 5 x 5
A2) Straight Arm Lat Pulldown 3 x 10-12
B1) BB Bench Press 5 x 5
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
COMPETITION – HINGE
Intention: Strength endurance in the A series, learning to manage fatigue.
Prep: see white board.
Plyometric warm up (5 mins)
1. Double leg plyo to plate – 30sec/20sec rest
2. Plate skater hops- – 30sec/20sec rest
3. Linear 2 to 1 plate- 30sec/20sec rest
Repeat
** Coaches, please watch video
A) AMRAP 20
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps.
Then set the clock for 20 mins. Athletes need to keep lifting 2 reps at a time for the whole 20 mins. Athletes to manage their fatigue and rest breaks.
They must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.
A1) BB Deadlift x 2
Beginners
A1) DB/BB deadlift – 5 x 8
A2) Deadbug – 4 x 12
Rest 60
B) For quality reps 2 x AMRAP 7
**If athletes energy systems are taxed after the deadlifts, they should take it a little easier in the B series, If they were not challenged as much in the A series, then they can go harder in the B series.
1. AMRAP 7
– Alternating DB OH press x 10
– Bench hops x 10
– Bike x 5 cals
1 min rest
2. AMRAP 7
– Renagade rows or plank shoulder taps x 10
– Squat jumps x 10
– Rower x 5 cals
OLYMPIC LIFTING – BB CLEAN
Intention: refinining details of the C+J movement, and building OH press strength to match strength ability of cleans
Prep: Bike 20 cals, Mobility for OH range – lats Pecs Scaps, sub scaps, band pull aparts, Shoulder OH Stability, wall hand stand. Captain Morgan on wall and knee plank to toes, jump and land in squats. Vertical jump with bar, activation for the Jerk. Jerk landing practice.
3 rounds – light to moderate
A1) x4 sec pause below knee DL (don’t jerk the bar off the floor – control!) – no rest
A2) x6 high hang dip (2 secs), power clean and pause for 2 secs in the catch before extending hips – move feet
rest 60s only
3 rounds
B1) 6 x strict press – no rest
B2) 8 x push press
rest 60s only
C) Every 3 minutes for 4 rounds complete:
5 cal x bike or row and
6-8 x clean and jerks (BB or DB’s)
D) Durante
PRACTICE – UB HORIZONTAL PUSH
Intention: Shoulder stability and strength endurance in the A series, compromised cardio, unilateral strength endurance in the B series
Prep: see white board. and add on 10 easy pushups and 10 ring rows
Plyometric warm up (5 mins)
1. Linear pogos – 30sec/20sec restÂ
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec rest
Repeat
3 x Superset @ RPE 6-7 / 10 – Allow 15 min
A1) DB Bench press x 8-10 no rest
A2) Ring rows x 8-10
Rest 60s only
B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins
**coaches set up stations for easy access to both exercises, ahtletes will do stations 1 through 4 and then repeat, use 2 sleds, Tank outside. Set up shuttle runs or farmer carry outside if weather permits. Write up mini whiteboards with exerices for each station.
Station 1
– SA DB Bench press x 8ea
– Burpees x 6
Repeat
Station 2
– DB FR reverse lunges x 8ea
– 20m Farmer carry
Repeat
Station 3
– KB alt Gorilla Row x 8ea
– Shuttle runs or skipping remaining time (bike if unable to jump / run)
Station 4
– Goblet squat x 8
– 20m Sled push
Repeat
MENTAL TOUGHNESS – UNILATERAL
Intention: Strength endurance in the A series, learning to manage fatigue.
Prep: see white board.
Plyometric warm up (5 mins)
1. Double leg plyo to plate – 30sec/20sec rest
2. Plate skater hops – 30sec/20sec rest
3. Linear 2 to 1 plate – 30sec/20sec rest
Repeat
** Coaches please watch video
A) AMRAP 20
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
Then set the clock for 20 mins. Athletes need to keep lifting 2 reps for the whole 20 mins. Athletes are to manage their fatigue and rest breaks.
They must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.
A) BB reverse lunge x 2
Beginners
A1) DB split squat x 5 x 8
A2) DB bench press x 8-10ea
B) 4 x 3mins to complete:
**1 min rest between rounds.
– SA DB Push Press (R) x 10
– SA Suitcase Carry (R) x 20m
– SA DB Push Press (L) x 10
– SA Suitcase Carry (L) x 20m
– Plank hold for remaining time
**If athletes systems are taxed after the lunges, they should take it a little easier in the B series, If they were not challenged as much in the A series, then they can go harder in the B series.
PRACTICE – UB PULL / VERTICAL PUSH
Intention: Shoulder / upper back strength in the A series. Develop unilateral strength endurance in the B series
Prep: see white board.
Plyometric warm up (5 mins)
1. Linear pogos – 30sec/20sec restÂ
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec rest
Repeat
**Check athletes shoulder mobility for OH position and regress to incline if necessary, they can also use the Viking / landmine press.
3 x Triset (15min)
A1) BB / DB Strict press x 8 @20X1 straight into
A2) Bench supported DB reverse flyes x 8 @2011 straight into
A3) Hollow hold 30s
Rest 90s only
B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 4 and then repeat. Keep BSS low, sub with reverse or static lunges. Write up mini whiteboards with exercise instructions for each station.
Station 1
– Bulgarian Split Squat x 8ea
– Ski Erg remainder time
Station 2
– SA DB Push press x 8ea
– Box step overs x 8
Repeat
Station 3
– SL RDL x 8ea
– Bike remaining time
Station 4
– Walking Lunges x 8ea
– Rower 150m
Repeat
COMPETITIION – SQUAT
Intention: Strength endurance in the A series, learning to manage fatigue.
Prep: see white board.
Plyometric warm up (5 mins)
1. Double leg plyo to plate – 30sec/20sec rest
2. Plate skater hops – 30sec/20sec rest
3. Linear 2 to 1 plate – 30sec/20sec rest
Repeat
** Coaches, please watch videoÂ
A) AMRAP 20
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
Then set the clock for 20 mins. Athletes need to keep lifting 2 reps for the whole 20 mins. Athletes to manage their fatigue and rest breaks.
They must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.
A1) BB back squat x 2
Beginners
A1) DB Goblet squat – 5 x 8
A2) Banded kneeling lat pull down – 4 x 12
Rest 60
B) AMRAP 15
– DB incline bench press x 10
– Plate GTOH x 10
– DB plank pull throughs x 10
– Any cardio machine x 60sec
**If athletes systems are taxed after the back squats, they should take it a little easier in the B series, If they were not challenged as much in the A series, then they can go harder in the B series.
PARTNER WORKOUT – HYROX FOCUS
Intention: Build muscular endurance in the legs while keeping HR in a compromised state
Prep: see white board.
**Go over technique of each exercise. Find regressions for those that need.
TEAMS OF 3 – For time (40 min cap)
**only 1 team member working at a time while the other 2 rest, P1 starts followed by P2, then P3. Quality movement as quickly as possible, approx 45 sec per movement. No rest between rounds, once 5 rounds completed, athletes move straight into their next positions.
5 Rounds
P1. Plate GTOH x 20
P2. Deadball cleans x 20
P3. Reverse Lunges x 20
5 rounds
P1. Deadball cleans x 20
P2. Reverse Lunges x 20
P3. Plate GTOH x 20
5 rounds
P1. Reverse Lunges x 20
P2. Plate GTOH x 20
P3. Deadball cleans x 20
RX – 5kg plate, 10kg deadball, 5kg DBs
STRENGTH PROGRAM 3rd Aug – 27th Sep Aug (WEEK 2 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 10th AUGUST – 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 11th AUGUST – 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.