CrossFit Coorparoo | Brisbane’s Southside Strength & Conditioning Gym | Coorparoo, Camp Hill, Greenslopes, Holland Park, Stones Corner
If you’re looking for a CrossFit gym in Brisbane’s southside that takes programming seriously — you’re in the right place.
Every week at CrossFit Coorparoo, our training is built around a specific physical quality each session. No random workouts. No filler. Every piece of the week serves a purpose — and this week we’ve named our conditioning workouts after Pokémon moves. Because why not.
Here’s your complete weekly breakdown so you can plan your sessions, understand the intent behind each day, and show up ready to work.
Why Programming Matters at a Brisbane CrossFit Gym
At CrossFit Coorparoo, we’ve been coaching Brisbane’s southside community for nearly two decades. One of the most common things we hear from people who’ve trained at other gyms before finding us is this: “I never really knew why I was doing what I was doing.”
That changes here. Every session has a focus. Every week tells a story. When you understand the intent, you train smarter — and you get better results.
Here’s this week’s story.
Monday — Weightlifting + Intervals
Focus: Barbell cycling efficiency under fatigue
Strength: Hang Snatch Complex Every 2:00 x 6 Sets: Hang Snatch + Low Hang Snatch
The hang snatch complex is one of the best tools for building positional awareness in the snatch. Working from the hang and then the low hang in the same set forces you to feel the difference between positions — and teaches you to be patient at the top of the pull. Six sets gives you plenty of reps to dial it in without accumulating fatigue that compromises movement quality.
Conditioning: “Pikachu’s Thunderbolt” Every 4:00 x 4 Sets:
- 18 American KB Swings
- 15/11 Cal Echo Bike
- 9 Power Snatches (135/95lb)
This is an interval piece built for barbell cycling efficiency. The KB swings prime your posterior chain and get the heart rate up before the bike, and the power snatches at the back end test your ability to maintain technique under accumulated fatigue. Four-minute windows with full rest between means each set should be a genuine sprint effort — not a grind.
New to CrossFit and not sure what a power snatch is? Every movement is coached and scaled at CrossFit Coorparoo. Our coaches will have you moving safely and confidently from day one.
Tuesday — Upper Body Strength + Muscular Endurance
Focus: Horizontal push strength and pulling capacity
Strength: Bench Press Every 2:00 x 5 Sets: Wave load 70–85%, max reps on the final set
Wave loading is one of the most effective methods for building both strength and hypertrophy. Working through 70, 75, 80, 82, and 85% across five sets prepares your nervous system for heavy loading — and that max rep final set at 85% is where the real stimulus comes from. Track your reps. This number should improve over weeks.
Conditioning: “Lucario’s Aura Sphere” 15:00 AMRAP:
- Unbroken Pull-Up Set
- 20/15 Push-Ups
- Unbroken Wall Ball Set (20/14lb)
The “unbroken” requirement on the pull-ups and wall balls is the key variable here. You choose your set size — but once you break, you move on. This teaches pacing strategy and makes you honest about your pulling capacity under fatigue. The push-ups in between serve as active recovery. Aim for consistent rounds rather than one big first round followed by a collapse.
Wednesday — Midline + Benchmark
Focus: Core stability under load and a classic benchmark
Strength: Every 3:00 x 4 Sets:
- 10 Box Jumps (Step Down)
- 5 Deadlifts
Pairing box jumps with deadlifts in a contrast format is a powerful combination for developing hip extension power and posterior chain strength. The step-down requirement on the box jumps isn’t weakness — it’s protecting your Achilles and keeping quality high across all four sets.
Benchmark: “Annie” For Time — 10:00 cap: 50-40-30-20-10 Double-Unders and AbMat Sit-Ups
Annie is one of CrossFit’s original benchmark workouts. If you haven’t done it before, your score today is your baseline — every time it comes back, you have something to chase. The combination of double-unders and sit-ups is deceptively demanding on your midline. Pace the first round. The descending rep scheme means it gets faster as you go — don’t go out so hot that you blow up on the sit-ups.
Thursday — Aerobic Stamina + Carries
Focus: Long-duration aerobic output and loaded carry capacity
Conditioning: “Lava Plume” For Time — 40:00 cap: 6 Rounds of:
- 400m Run
- 200m Farmer Carry
- 1:00 Wall Sit
This is the week’s aerobic anchor. Six rounds of running, carries, and wall sit hold is a serious test of pacing, grip strength, and mental durability. The wall sit at the end of each round — when your legs are already cooked from the run and carry — is where the session earns its name.
Settle into a sustainable pace from round one. The 40-minute cap is generous — but it shouldn’t be. This is meant to be a hard, honest effort across the full duration.
If you’re looking for a gym in Brisbane that programs serious aerobic work alongside strength — this is what we do every week.
Friday — Lower Body Strength + Intervals
Focus: Squat strength and rowing output
Strength: Back Squat Every 2:00 x 4 Sets: 3 Reps @ 80%
Four sets of three at 80% is classic strength work. This isn’t a test day — it’s a training day. The goal is consistent, quality reps with tight position and full depth. If 80% feels heavy today, that’s useful information. If it feels smooth, note that too. Track everything.
Conditioning: “Flare Blitz” 4 Sets: 3:00 AMRAP / 1:00 Rest 24/18 Cal Row then AMRAP barbell complex (155/105lb)
The row is a buy-in that you complete before moving to the barbell complex for the remainder of the 3-minute window. The barbell complex at 155/105 is heavy — that’s the point. You’re training the ability to move a significant load efficiently when your engine is already running hot from the row. One minute of rest keeps the intensity high across all four sets.
Saturday — Partner + Gymnastics
Focus: Gymnastics skill and partner synchronisation
Skill: Rope Climb progressions — 10:00
Whether you’re working on your first rope climb or sharpening your technique on the L-sit variation, this skill window has something for you. Our coaches will meet you where you are.
Conditioning: “Venusaur Solar Beam” 24:00 AMRAP w/ Partner:
- 24 Toes to Bar
- 18 Synchro Burpees
- 6/4 Rope Climbs
- 10 Alt Wall Walks
Saturday partner workouts at CrossFit Coorparoo are a staple — and this one has everything. The synchro burpees are the great equaliser regardless of fitness level, and the rope climbs and wall walks will test your gymnastics capacity under fatigue. Split the work however you and your partner agree — and enjoy it. Saturday is where the community shows up strongest.
Sunday — Unilateral Strength + Intervals
Focus: Single-leg strength and cyclic interval output
Strength: Front Rack Step-Ups 4 Sets x 5/5 Reps
Unilateral lower body work is chronically underdone in most training programs. Front rack step-ups build single-leg strength, hip stability, and address the imbalances that bilateral squatting can mask. Keep the torso upright, drive through the heel, and don’t rush the descent.
Conditioning: “Raichu’s Volt Switch” 3 Sets: 4:00 AMRAP / 2:00 Rest
- 24 Air Squats
- 16 KB Sumo Deadlift High Pull (53/35lb)
- 8 Shuttle Runs
Three sets with two minutes of rest creates a repeatable interval structure. The air squats after a heavy step-up session will feel different — your legs will know they’ve worked. The SDHP and shuttle runs keep the heart rate elevated and test your ability to cycle through the triplet quickly. Aim for the same number of rounds across all three sets.
Why CrossFit Coorparoo Is Brisbane Southside’s Best Training Option
We’re located at 1/44 Harries Rd, Coorparoo — easily accessible from:
- Camp Hill
- Greenslopes
- Holland Park
- Stones Corner
- Norman Park
- Carina
- East Brisbane
- Woolloongabba
- Tarragindi
- Yeronga
We’ve been part of this community for nearly 20 years. Our members range from complete beginners who’ve never lifted a barbell to competitive CrossFit athletes. What they all have in common is this: they showed up, they trusted the process, and they got results.
What you get at CrossFit Coorparoo:
- Expert coaching in every class — no unsupervised sessions
- Structured, intentional weekly programming
- 24/7 gym access for members
- A community that genuinely shows up for each other
- Nearly two decades of coaching experience
Ready to Try CrossFit in Brisbane?
If you’ve been thinking about starting CrossFit — or you’ve tried commercial gyms and never found what you were looking for — come in and see what we’re about.
Your first session is free. No commitment. No pressure.
Book your free trial at CrossFit Coorparoo today.
📍 1/44 Harries Rd, Coorparoo QLD 4151 📞 0411 177 636 🌐 crossfitcoorparoo.com.au
