| Day | Focus | Strength / Skill | Conditioning |
| Mon | Posterior Chain Contrast Strength + Barbell Cycling | Deadlift + Seated Double Broad Jump (Every 3:00 x 5 Sets — 5/5/4/3/3 reps from 70% to 8/10 RPE, broad jump after every set) | “Shrek” — For Time, 8:00 Cap (1-2-3-4-5-4-3-2-1 Power Cleans / 5 Box Jumps each round) |
| Tue | Upper Body Contrast Strength + Endurance AMRAP | Bench Press + Plyo Push-Ups (Every 3:00 x 4 Sets — 6/5/4/3 reps from 70% to 8/10 RPE, 3 plyo push-ups after every set) | “Mojo” — 16:00 AMRAP (12/9 Cal Row / Strict Cindy / 12/9 Cal Echo Bike / 3 Burpee Bar Muscle-Ups) |
| Wed | Lower Body Contrast Strength + Ascending Couplet | Back Squat + Jumping Lunges (Every 3:00 x 5 Sets — 6/6/5/4/3 reps from 70% to 8/10 RPE, 8/8/6/6/4 jumping lunges tapering each set) | “Mini-Me” — 8:00 AMRAP (20-40-60-80-100 Double Unders / 4-8-12-16-20 Dual DB Reverse Lunges) |
| Thu | Gymnastics Skill Session + Two-Set Aerobic Grinder | Bar Kip Mechanics Session (8:00 — 4 Sets of 8 Kip Swings / 4 Strict Knee Raises / :10 Tuck L-Hang) | “Dr. Evil” — Every 14:00 x 2 Sets (1000/900m Row / 25 Toes to Bar / 50 Burpees to Plate / 25 Toes to Bar) |
| Fri | Snatch Complex + Progressive Loading Chipper | Snatch + 2 Hang Snatches + OHS Complex (Every 2:00 x 5 Sets — building from 65% to heavy complex, catch height dropping each set) | “Goldmember” — For Time, 17:00 Cap (400m Run / 30 Snatches @ 95/65 / 400m Run / 20 Snatches @ 115/75 / 400m Run / 10 Snatches @ 135/95) |
| Sat | Partner Strength Endurance | — | “Great Smoky” — For Time with Partner (30 Rounds: 1 Deadlift / 3 Handstand Push-Ups / 5 Wall Balls) |
| Sun | Gymnastics Strength EMOM + Push-Pull Density | Chin-Over-Bar Hold + Ring Support Hold EMOM (10:00 — :15 hold + :05-:07 eccentric each minute, progression from Week 1) | “Wayne’s World” — For Time, 15:00 Cap (4 Rounds: 10/8 Deficit Push-Ups / 16 Renegade Rows / 10 Shuttle Runs) |
Strength, Conditioning & Real Results in Brisbane
If you’re searching for the best CrossFit gym in Coorparoo, you’re in the right place.
At CrossFit Coorparoo, we don’t do random workouts. Every session is part of a structured training system designed to help you build strength, fitness, and confidence — whether you’re a beginner or experienced athlete.
This week’s program is a perfect example.
What Makes Our Training Different?
- Structured weekly programming (not random workouts)
- Strength and conditioning in every session
- Scalable for beginners to advanced athletes
- Coach-led classes so you’re never guessing
- A welcoming and supportive community
Located in Coorparoo, Brisbane, our gym helps everyday people get in the best shape of their lives.
Weekly Workout Breakdown
Monday – Posterior Chain Power + Barbell Cycling
Build explosive strength with deadlifts paired with broad jumps, followed by a fast-paced conditioning workout combining power cleans and box jumps.
Focus: Strength, power, and barbell efficiency
Tuesday – Upper Body Strength + Engine Work
Develop pressing strength with bench press and plyometric push-ups, then push your engine in a 16-minute AMRAP including rowing, bike calories, and gymnastics.
Focus: Upper body strength and endurance
Wednesday – Lower Body Strength + Conditioning Ladder
Heavy squats combined with jumping lunges build leg power, followed by an ascending workout of double unders and dumbbell lunges.
Focus: Leg strength and cardio capacity
Thursday – Gymnastics Skill + Aerobic Conditioning
Refine your gymnastics skills with kip work, then tackle a longer aerobic session with rowing, toes-to-bar, and burpees.
Focus: Skill development and aerobic fitness
Friday – Olympic Lifting + Chipper Workout
Master the snatch with a technical complex, then hit a challenging workout combining running and barbell cycling.
Focus: Technique and intensity
Saturday – Partner Workout (Community Day)
Train with a partner in a fun, high-energy workout combining deadlifts, handstand push-ups, and wall balls.
Focus: Community and shared effort
Sunday – Gymnastics Strength + Functional Fitness
Build upper body control and finish the week with a balanced functional workout.
Focus: Stability and muscular endurance
Why People Choose CrossFit Coorparoo
If you live in Coorparoo, Camp Hill, Greenslopes, Carina, or Holland Park, we’re your local performance gym.
Our members don’t just get fitter — they lose weight, build strength, gain confidence, and stay consistent long term.
Start Your Free Trial
If you’re ready to get stronger, improve your fitness, and join an incredible community, your first step is simple.
Book your free trial session today.
