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 25th and Friday 28th 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
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
Thursday 27th 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
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 – 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.
3 x Triset @ RPE 6-7 / 10 – Allow 15 min
A1) BB Bench press – 1 and 1/4 x 8-10
A2) KB Gorilla row x 8-10ea
A3) Active hang 20-30s
Rest 60s only
Plyometric warm up (2.5 mins)
1. Linear pogos – 30sec/20sec rest
2. Lateral pogos – 30sec/20sec rest
3. Single leg alternating pogos – 30sec/20sec restÂ
B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins – this should be fast and hard – zone 3-4 effort
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 4 and then repeat. Write up mini whiteboards with exercise for each station.
Station 1
– DB walking lunges x 8ea
– Bench hops x 10
Repeat
Station 2
– DB SA push press x 8ea
– Farmers carry x 50 steps
Repeat
Station 3
– SA Ring rows x 8ea
– Ski remaining time (**move the ski’s down to the rings)
Station 4
– DB kickstand RDL x 8ea
– Burpee box jump x 8
Repeat
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 – moderate
A1) 4 x4 sec pause below knee DL (don’t jerk the bar off the floor – control!) – no rest
A2) 6 x 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 strict press – no rest
B2) 8 push press
rest 60s only
C) Every 3 minutes for 3 rounds complete:
5 cal bike or row and
6-8 x clean and jerks (BB or DB’s)
D) Durante
Hollow hold into the tuck position
PRACTICE – UNILATERAL
Intention: Unilateral work to improve L&R discrepancies and greater balance and stability.
Prep: see white board
3 sets
A1) Cossack squat x 6-8eaÂ
Rest 60s
A2) Copenhagen holds x 30s eaÂ
Rest 60s
B) For quality repetitions – 4 rounds – 16 min cap
– Single Leg Foot On Bench Dumbbell Hip Thrust Exercise x 8eaÂ
– KB Arm bars x 6eaÂ
– Alt Single leg V ups x 8eaÂ
C) Partner running – 200m (doggy day care) – I Go You Go
3-5 rounds
slower runners – 150m (Tony Martin woodworking)
Bike if not running 40s on/ 40s off
COMPETITION – UB PULL / VERTICAL PUSH
Intention: Shoulder / upper back strength in the A series. Compromised cardio, unilateral strength endurance in the B series.
Prep: see white board.
3 x trisets (15min)
A1) DB/BB strict press x 8 @21X1
A2) DB/BB thruster x 8
A3) Hollow rocks x 10 or hollow hold 20s
Rest 90s only
**Check athletes shoulder mobility for OH position and regress to the Viking / landmine press if needed.
Plyometric warm up (2.5 mins)
1. Linear pogos – 30sec/20sec restÂ
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec restÂ
B) 9 x 2 min stations – It’s a competition day! Record how many rounds you get through at each station in the 1st round. Aim to match or beat your score on the 2nd and 3rd go.
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 3 and then repeat three times. Write up mini whiteboards with exercise instructions for each station.
Station 1.
– DB reverse lunge x 8ea
– Burpee x 8
rest 30
Station 2.
– Medball sit up wall throws x 8Â
– Ski jumps x 8ea
rest 30
Station 3.
– DB curtsy lunges x 8ea
– Box step overs x 8
rest 30
MENTAL TOUGHNESS – SQUAT
Intention: Leg strength in the A series, Mental and physical resilience training in the B series.
**if competing in SWC ROX, go easy.
Prep: see white board
3 sets
A1) KB goblet Cyclist Squat x 8-10
A2) DB Hamstring curl 8-10
Plyometric warm up (2.5 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
** Coaches, see videoÂ
B) Mental Toughness – complete reps as fast as possible with good technique
16, 14, 12, 10, 8, 6, 4.
– BroadjumpsÂ
– Incline Push ups
– Banded bent over rows (yellow rubber band)Â
– Cals on any cardio machine
C) If time permits – 2 rounds
– Calf raises x 20
– Tib raises x 20
rest 30s
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PRACTICE – HINGE
Intention: Glute/posterior chain strength & learning to hold tension focus in A series. Unilateral strength endurance in the competition B series.
Prep: see white board.
3 x triset (15mins)
A1) BB sumo deadlift x 8-10 (TNG)
A2) DB hip thrust x 8-10
A3) Plank x 30-45s
Rest 60-90s
**regress to KB for the sumo deadlift. Touch and Go is for more experienced lifters. Beginners should stick with 3110 tempo.
Plyometric warm up (2.5 mins)
1. Linear pogos – 30sec/20sec restÂ
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec restÂ
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. . Write up mini whiteboards with exerice instructions for each station.
Station 1.
– DB Split squat x 8ea
– Bike remaining time
Station 2.
– DB SA thrusters x 8eaÂ
– Rower remaining time
Station 3.
– KB gorilla rows x 8ea
– Sled push/pull remaining time
Station 4.
– DB walking lunges x 8ea
– Ski erg remaining time
Repeat
PARTNER WORKOUT – HYROX STYLE
Intention: Partner workout for fun and full body workout
Prep: see white board + rower technique
In partners at each station working at the same time.
60s on / 30s off – 3 rounds – 45 min
1. Dual DB alt shoulder press
2. Rower
3. Goblet squat
4. DB plank pull through
5. Deadball cleans
6. SL alternating V ups
7. Sumo deadlift high pull
8. Box step over
9. Sled push
10. Med ball slam
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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.