Mountain Made Fitness
Women’s Strength + Conditioning Program(12 Weeks)
Ready to feel strong, confident, and capable in your body? This 12-week Women’s Strength & Conditioning Program is designed to help you build real strength, improve fitness, and feel amazing—without the guesswork. Full gym set up required- DB or KB, Barbell with weight plates, cardio machines and a Pull up bar. Extra equipment like a TRX and stability bar are a good idea as well.
You’ll train 4 days per week:
✅ 3 strength-focused workouts featuring compound lifts + a workout in each session with accessory work
✅ 1 conditioning day to build endurance, power, and athletic fitness
Perfect for women who are at an intermediate level and who want to lift heavier, move better, and stay consistent with a clear plan.
12 Weeks | 4 Workouts/$200
Written by 2x CrossFit Games Masters athlete Stephanie China
1 sessions per week
Must use App app to view and log training
Program Training
A
Banded Glute step outs
3 x 10
B
Air Squat
3 x 10
C
Glute Bridge
3 x 10
D
Push up variations
3 x 10
E
Back Squat
3 x 10
F
DB thrusters MM
G
Sit-up
H
Burpee MM
I
Plank MM
A
Deadlift
3 x 10
B
Power Clean
3 x 10
C
American KB Swing
D
Step-Ups
E
DB Push Press
F
Plank
A
I's/Y's/T's
3 x 10
B
KB Swings MM
C
Bench Press
3 x 10
D
Hand Release Push-Up
E
Box Jump
F
DB Push Press
G
Hollow Hold
H
Swiss ball rotation
I
KB Russian Twist
A
Rowing
B
Stationary Bike
C
Assault Bike
D
SkiErg
