Every week at CrossFit Coorparoo we programme with purpose — not just to make you breathless, but to make you better. This week’s programming hits every major physical capacity: squat strength, pressing power, aerobic engine, gymnastics skill, Olympic lifting, and unilateral conditioning. Here’s what’s on the floor.
📅 This Week’s Programming at a Glance
| Day | Focus | Strength / Skill | Conditioning |
|---|---|---|---|
| Monday | Squat Strength / Grip / Aerobic Power | Front Squat 5×5 Test, Every 3:00 × 5 | “Bodhi” — 4 × 3:00 AMRAP (12:00 Continuous) |
| Tuesday | Upper Pressing Strength / Barbell Density | Strict Press 3×10 Test, Every 3:00 × 3 | “Pain Don’t Hurt” — 8 Sets For Time, rest 30 sec b/t sets |
| Wednesday | Aerobic Capacity Test | — | “PRVN Engine” — 2 × 10:00 AMRAP, rest 5:00 |
| Thursday | Handstand Walk / Midline / Gymnastics EMOM | Handstand Walk Progressions, 10–15 min | “Ride the Ultimate” — 20:00 EMOM (5-Minute Rotation) |
| Friday | Weightlifting / Barbell Benchmark | Clean and Jerk Complex, Every 3:00 × 5 | “DT” — 5 Rounds For Time |
| Saturday | Gymnastics Skill / Partner Chipper | Rope Climb Progressions, 10–15 min | “Partner Brehm” — 2 Rounds For Time, 25:00 Cap |
| Sunday | Unilateral Conditioning / Upper Body Stamina | — | “Dalton” — Every 4:00 × 5 Sets, 3:30 Cap/Set |
Day-by-Day Breakdown
Monday — Squat Strength & Aerobic Power
We open the week with one of the most important movement patterns in CrossFit: the front squat. A 5×5 test across five 3-minute intervals gives athletes a controlled window to find their working weight for the cycle ahead — prioritising position over ego.
Conditioning: “Bodhi” runs as a 12-minute continuous piece broken into four 3-minute AMRAPs. The score carries over each round, keeping the aerobic engine honest and rewarding athletes who pace smart and move efficiently.
Tuesday — Upper Pressing Strength & Barbell Density
Strict pressing is the foundation of overhead capacity. Today’s 3×10 strict press test (every 3 minutes × 3) targets muscular endurance under load — a different demand than max-effort singles, and one that pays dividends in thrusters, push presses, and handstand push-ups.
Conditioning: “Pain Don’t Hurt” — 8 sets for time with 30 seconds rest between sets. A density-style piece that rewards consistent output. The name is a nod to a classic; the stimulus is pure grit.
Wednesday — Aerobic Capacity Test
No strength component today — Wednesday is dedicated to the engine. “PRVN Engine” runs as two 10-minute AMRAPs with a 5-minute rest between. This format exposes true aerobic capacity: can you hold your round-one output in round two? The rest period is data, not relief.
This is a benchmark-style test. Record your score both rounds and track the split — the delta tells you more than the total.
Thursday — Gymnastics Skill & Midline EMOM
Thursday is skill day. Handstand walk progressions (10–15 minutes) give athletes time to work at their level — wall walks, shoulder taps, pike walks, or full HSW — with coaching focus on balance and tension through the midline.
Conditioning: “Ride the Ultimate” — a 20-minute EMOM running on a 5-minute rotation. Expect varied gymnastics and cyclical movements cycling through at set intervals. Midline stamina and body control are the theme from warm-up to final minute.
Friday — Weightlifting & Barbell Benchmark
The week’s barbell highlight. A Clean and Jerk Complex every 3 minutes × 5 builds technical exposure under moderate fatigue — not a max effort, but a chance to develop the rhythm and timing the lift demands.
Conditioning: “DT” — the Hero WOD. 5 rounds of 12 deadlifts, 9 hang power cleans, and 6 push jerks at 70/47.5kg. It’s a test of barbell cycling efficiency, grip endurance, and raw determination. One of the most respected benchmarks in CrossFit.
Saturday — Gymnastics Skill & Partner Chipper
Saturdays at CrossFit Coorparoo are community class at its best. Skill focus: rope climb progressions (10–15 minutes) — from foot-lock technique to efficient legless progressions for those chasing more.
Conditioning: “Partner Brehm” — 2 rounds for time with a 25-minute cap. Partner workouts demand communication, pacing strategy, and trust. Bring someone who’ll push you.
Sunday — Unilateral Conditioning & Upper Body Stamina
The week closes with “Dalton” — every 4 minutes × 5 sets, 3:30 cap per set. Unilateral movements expose imbalances, challenge stability, and build the kind of functional strength that transfers outside the gym. Upper body stamina rounds out the week’s pressing volume with a different texture: sustained output over brute force.
Why We Programme This Way
CrossFit Coorparoo has been developing athletes in Brisbane’s south side for nearly 20 years. Our programming isn’t random — every week is built on a framework of intentional variance: strength cycles that build over time, conditioning benchmarks you can measure progress against, and skill work that develops the full athlete.
Whether you’re a first-year CrossFitter or a decade-in veteran, the structure is designed so every session has purpose, every week has balance, and every month moves you forward.
Ready to train with us in Coorparoo?
Come in for a free intro session and see what the CrossFit Coorparoo community is all about. No experience necessary —
