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 11th and Friday 14th 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
80% 1RM
A1) Conventional Deadlift 5 x 4
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 13th 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
80% 1RM
A1) BB Back Squat to Target 5 x 4
A2) Straight Arm Lat Pulldown 3 x 10-12
B1) BB Bench Press 5 x 4
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 – HINGE
Intention: Strength endurance in the A series, learning to manage fatigue.
Prep: see white board.Â
A) AMRAP 20
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
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 Deadlift x 2 (aim to do more sets than last week)
Beginners
A1) DB/BB deadlift – 5 x 8
A2) Wall press deadbug – 4 x 12
Rest 60
B) Conditioning – 40s work/20s rest.
3 rounds on each station (6mins), 2 min rest between.
Station 1
– DB push press
– DB plank pull through
Station 2
– Med ball lateral wall throwÂ
– Med ball butterfly sit upÂ
**If athletes energy systems are taxed after the A series, 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
C) Triggerball recovery – glutes, TFL etc
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 strict press – no rest
B2) 8 push press
rest 60s only
C) Every 3 minutes for 4 rounds complete:
5 cal bike or row and
6-8 clean and jerks (BB or DB’s)
D) Durante
Hollow hold into the tuck position
PRACTICE – UB HORIZONTAL PUSH
Intention: Shoulder stability and Upper back strength in the A series, compromised cardio in the B series in readiness for SWC ROX!
Prep: See whiteboard + DB bench press and KB Gorilla row
Plyometric warm up (5 mins)
1. Linear pogos – 30sec/20sec restÂ
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec restÂ
Repeat
3 Sets at working weight (RPE 7-8 / 10)
A1) DB Bench Press x 8-10
A2) KB Gorilla rows x 8 – 10 ea
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. Keep BSS low, sub with reverse or static lunges. Write up mini whiteboards with exerice 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
PRACTICE – UNILATERAL
Intention: Strength endurance in the A sereis, learning to manage fatigue.
Prep: see white board.
A) AMRAP 20 – Strength Endurance
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
Athletes need to keep lifting 2 reps at that weight for the whole 20 min. 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.
A1) BB reverse lunge x 2 (aim to do more sets than last week)
Beginners
A1) DB split squat 5 x 8ea
A2) DB arnold press 5 x 8-10
**If athletes energy systems are taxed after the A series, 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
B) 4 rounds for quality reps (cap at 15 mins)
– Burpees x 10Â
– DB supinated grip bentover row x 10
– DB russian twists x 10ea
– Any cardio x 60s
C) Foam Roller recovery – quads, lats, glutes
COMPETITION – UB PULL / VERTICAL PUSH
Intention: Push and Pull in the A series for strong upper body, compromised cardio in the B series in readiness for SWC ROX!
Prep: See whiteboard
Plyometric warm up (5 mins)
1. Linear pogos – 30sec/20sec restÂ
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec restÂ
Repeat
3 sets
A1) SA DB Strict Press x 8-10eaÂ
A2) BB incline row x 6-8 @3011Â
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
– alt 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
PRACTICE – SQUAT
Intention: Strength endurance in the A series, learning to manage fatigue.
Prep: see white board.
A) AMRAP 20
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
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 (aim to do more sets than last week)
Beginners
A1) DB Goblet squat – 5 x 8
A2) DB chest supported row – 4 x 12
Rest 60
B) 2 x AMRAP 6
**If athletes energy systems are taxed after the A series, 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 6
Burpees x 10Â
KB suitcase carry x 50 steps (swap arms each round)
Rest 90 secs
2. AMRAP 6
DB SA hang clean x 5ea
DB sit ups x 10Â
PARTNER WORKOUT – SWC ROX FOCUS
Intention: Getting SWC Rox ready! Working as a team of 2.
Prep: See whiteboard + reverse planks + bear hold tabata
4 min stations / 1 min rest – I Go You Go
– Bike 5 cals
– Rope pulls over rig
– Dead ball slams 4
– Rower 8 cals
– Sandbag walking lunges 4
– Sled push 1 length
– Ski erg 5 cals
– Burpee box jump 4
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.