Inside a Full Week of Training at CrossFit Coorparoo
Ever wondered what a week of training actually looks like inside a CrossFit gym in Coorparoo? At CrossFit Coorparoo, every week is built to develop the whole athlete — strength, engine, skill and mindset — so members across Brisbane’s south side keep moving better, lifting heavier and feeling fitter than the week before.
Below is a real seven-day snapshot of our programming. Whether you live in Coorparoo, Greenslopes, Camp Hill, Norman Park, Stones Corner or anywhere across Brisbane, this gives you a clear picture of how our coaches structure a balanced week. And the best part? Every single workout scales to your ability — beginners and seasoned athletes train side by side, just at the right intensity for them.
Monday — Upper Body Push
Focus: Strength & Pressing Power
We open the week with heavy bench work to build raw pressing strength, then turn up the heat with a mixed-modal grinder that hammers the shoulders, core and lungs.
Strength: Bench Press
- Every 2:00 x 6 Sets
- Sets 1 & 4: 7 reps
- Sets 2 & 5: 5 reps
- Sets 3 & 6: 3 reps
“The Equalizer”
- Every 2:30 x 6 Sets, alternating stations
- Station 1: 20 GHD Sit-Ups + 80 Double Unders
- Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual DB Push Press
- Rest the remaining time between sets
Tuesday — Leg Stamina
Focus: Lower Body Strength & Conditioning
Front squats build positional strength and a strong midline, then “Golden Boot” tests your leg endurance with a relentless flow of wall balls, the rower and box step-overs.
Strength: Front Squat
- Every 3:00 x 5 Sets
- 8 – 7 – 6 – 5 – 4 reps, ascending load
“Golden Boot”
- 15:00 AMRAP
- 1000m Row
- 36-30-24 Wall Balls
- 30-24-18 Med-Ball Box Step-Overs
- Max Rep Wall Balls in the time remaining
Wednesday — Strength Stamina
Focus: Posterior Chain & Muscular Endurance
A building sumo deadlift develops a powerful posterior chain, then “Extra Time” keeps you honest with a 16-minute EMOM that targets pulling strength, the hips and grip.
Strength: Sumo Deadlift
- Every 3:00 x 5 Sets
- 5 Sumo Deadlifts (building load each set)
“Extra Time”
- 16:00 EMOM
- Min 1: 5 Strict Pull-Ups
- Min 2: 10 Dual KB Gorilla Rows
- Min 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
- Min 4: 100ft Sandbag or Dual KB Carry
Thursday — Aerobic Capacity
Focus: Engine & Recovery Under Fatigue
“Penalty Box” is a pure capacity builder — four hard intervals with full recovery between, designed to sharpen your aerobic engine without grinding you into the ground.
“Penalty Box”
- Every 9:00 x 4 Sets
- 10 Burpee Box Jump Overs
- 200m Run
- 30/22 Cal Echo Bike
- 200m Run
- 10 Burpee Box Jump Overs
- Score: sum of total working time
Friday — Olympic Lifting + Sprint
Focus: Barbell Skill & Power
We finish the working week with a technical snatch complex to build speed and precision under the barbell, then a fast, lung-burning sprint couplet in “The Knockout”.
Weightlifting: Snatch Complex
- Every 2:30 x 6 Sets
- Snatch Pull + Low Hang Squat Snatch
- Rest :15
- Snatch Pull + Squat Snatch
“The Knockout”
- For Time: 21-15-9
- Overhead Squats
- Toes to Bar
Saturday — Partner Chipper
Focus: Community & Teamwork
Saturdays at CrossFit Coorparoo are about training alongside a mate. “Total Football” is a big partner chipper — share the work, push each other, and enjoy the best part of our community.
“Total Football”
- For Time, with a partner — 5 Rounds
- 35 American KB Swings
- 30 Push-Ups
- 25 Pull-Ups
- 20 Box Jumps
- 1000m Run (2 x 500m, alternating)
Sunday — Aerobic Endurance
Focus: Long, Steady Engine Work
We close the week with a 40-minute machine-based EMOM. Settle into a rhythm, keep the heart rate steady and bank the kind of aerobic base that pays off everywhere else.
“Box-To-Box”
- 40:00 EMOM
- Min 1: 15/12 Cal Row
- Min 2: 3 Wall Walks
- Min 3: 15/12 Cal Ski
- Min 4: 1/1 Turkish Get-Ups
- Score: rounds completed
New to CrossFit? Every Workout Scales
If any of this looks intimidating, don’t stress — that’s exactly what our coaches are for. Every movement, weight and rep scheme can be adjusted to suit your experience and fitness level. Most of our members started as complete beginners, and our job is to meet you where you are and build you up safely.
Train With Us in Coorparoo
Ready to give it a go? Whether you’re brand new to fitness or an experienced athlete chasing your next PR, there’s a spot for you on the floor at CrossFit Coorparoo. We’re proud to be a home for functional fitness on Brisbane’s south side.
Book your free intro session today — get in touch through our website or drop into the gym and say hello.
Frequently Asked Questions
Where is CrossFit Coorparoo located?
We’re based in Coorparoo, just minutes from Greenslopes, Camp Hill, Stones Corner, Norman Park and the wider Brisbane south side — easy to reach whether you’re commuting or training local.
Do I need to be fit before I start CrossFit?
No. You do not need any prior fitness or experience. Our coaches scale every workout to your current level, and we’ll guide you through the fundamentals from day one.
Can beginners join the regular classes?
Absolutely. Beginners and experienced athletes train in the same classes — everyone simply works at the intensity and load that’s right for them. Our coaching team is on the floor every session to keep you safe and progressing.
How do I get started?
The easiest way to start is to book a free intro session. We’ll walk you through the gym, chat about your goals and get you moving — no pressure, no commitment.
