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
MENTAL TOUGHNESS – BENCH PRESS
Intention: 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 mentally tough group finisher
Prep: see white board + specific warm up for lift
A1) BB Bench Press – 4×3 @ 80% 1RM (beginners: 4×8-10)
A2) DB SA Bent Over Row 3 x 8-10ea –Â (encourage athletes to go heavy)
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 Split Squat x 6-8ea
2. Eccentric focussed KB DL x 8-10, tempo 5010 – Heavy
C) Mental toughness finisher – Death by Burpee – EMOM 10
Starting at 4 burpees, each minute add another burpee
PRACTICE – UNILATERAL
Intention: Zone 2 training + strength endurance with a unilateral and balance focus.
Prep: see white board + reverse lunge with knee drive x 10ea, A skips, grapevines.
A) AMRAP 8 – Zone 2 – nasal breathing focus
Run 200m (bike 10 cals)
Pinch grip plate carries 40mÂ
B) Strength endurance circuit – clock beeps every 90 sec to change stations (18 mins)
** give athletes 3-4 mins to do a ‘practice’ round. Athletes should have weights ready at each station.
1. ALT Forward lunge / backward lunge x 5eaÂ
2. Heavy Sled push x 25m (2 lengths)
3. DB Incline Press x 10 @2020
4. Ring rows x 10 @3011
C) 30 sec on/30 sec off – 3 rounds
Partner plank hand tapsÂ
COMPETITION – HINGE
Intention: 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
3 Sets (set a 20 min timer)
A1) BB deadlift – 3×3 85-90% 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) Competition Finisher AMRAP 6 – Team sled push!
4 people at one end of the track, 4 people at the other end, members push the sled as fast as possible to the other end where the next team member pushes it back, the sled is continuously moving up and back at a rapid rate for Max distance. (Sled track is roughly 10m long)
PRACTICE – 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 clean Â
**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
 – Med Ball Side toss (change every 5 reps)Â
– Alt SA DB Snatch (or clean and press or Plate GTOH)
– Split Stance Iso hold, alt. leg each round (lower = harder)Â
REST 5 min – teams switch
A2) Zone 2 – AMRAP 10 – 4 people
Nasal breathing only!
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
PRACTICE – SQUAT
Intention: 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 3×3 85-90% 1RM
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) Finisher – Coach led reps – coach counts and everyone follow this lead, give 15s rest between exercises.
– Side plank 30s ea
– Alt Superman raises 30s
– Dead bug reps or hold x 5ea (on the coaches cue switch)
PARTNER WORKOUT
Intention: Fun full body partner workout, strength endurance and cardio.
Prep: shoulders, glutes, ankles, calves,
how to broadjump, how to burpee broadjump, how to plank up down, how to gorilla row
40 sec work / 20 sec rest x 3 rounds at each station – 9 min stations
Station 1
Burpee Broadjump
Plate GTOH
Rower
Rest 90
Station 2
Plank up downs (or shoulder taps)
Squat 1 and a 1/2 reps
Bike
Rest 90
Station 3
Wall sit
Plate russian twist
Ski
Station 4
Lateral box step overs
KB Gorilla rows
DB Hip thrust
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.