| Day | Focus | Strength / Skill | Conditioning |
| Mon | Barbell Power + Press Stamina | Split Jerk – Every 1:30 × 6 Sets 2 @ 75% → build to 85% (aim for 2-RM feel). | For Time 21-18-15-12-9-6-3 DB Push Press (50/35lb, 22.5/15kg) + 200 m Run each round |
| Tue | Leg Strength + Aerobic Engine | Front Squat – Every 2:30 × 4 Sets (5 @ 75%, 4 @ 80%, 3 @ 80%+, 2 @ 85%) | 15:00 AMRAP 20/16 Row 15 TTB 5 Power Clean (205/145 lb, 93/68kg) |
| Wed | Upper-Body Strength + Skill Density | Bench Press – Every 3:00 × 5 Sets (6 @ 75%, 6 @ 75%, 4 @ 80%, 4 @ 83%, Max @ 88%) Goal: 2+ extra reps final set | 3 RFT 25 American KB Swings (53/35 lb, 24/16kg) + 5 Wall Walks |
| Thu | Holiday Benchmark Medley Workout | Row + Thrusters, Pull-Ups, Push-Ups, Sit-Ups, Air Squats, Row + OHS, Snatches + Burpees + Clean and and Jerks,, Wall Balls (see full sequence) | |
| Fri | Speed Under the Bar + Interval Control | Power Snatch – 10:00 EMOM 1 @ 80–85% Focus: Crisp pull + fast turnover | – Every 3:00 × 5 Sets 12/9 Echo Bike, 36 Double-Unders, 12 Alt DB Snatch (50/35lb, 22.5/15kg Score: Total Interval Time RPE: 8 / 10 |
| Sat | Partner Chipper + Grit | KB Race Tap Game | For Time (With Partner) 10-1 Deadlift (225/155) + Burpee Box Jumps (24/20) Alt. Reps Per Partner |
| Sun | Full-Body Strength + Recovery | “Taste the Rainbow” – 20:00 EMOM 1: 10 Strict Press (60%) 2: 50 ft Farmers Lunges 3: 10 Inverted Rows 4: 10 Goblet Cossack Squats Goal: Unbroken reps Stimulus: Full-body strength / hypertrophy RPE: 5 / 10 |
Testing Week at CrossFit Coorparoo: Time to Find Out What You’ve Built
SATURDAY 17th is CrossFit Coorparoo 17th BIRTHDAY!!!!! 12pm FANCY DRESS WOD!!! Come dress in anything other than workout gear. 1pm BBQ BYO drinks and Esky Pls RSVP on our facebook
October 10, 2026
