If you train at CrossFit Coorparoo, you’ll spot the theme straight away this week — every workout is named after a Leonardo DiCaprio film. From Wall Street greed to a frozen wilderness, we’ve built a full seven days that hit Olympic lifting, gymnastics, aerobic capacity, and a partner finisher to close out the week.
Whether you’re a long-time member or thinking about your first session at our Coorparoo box, here’s exactly what’s coming up. Train with us at 1/44 Harries Road, right in the heart of Coorparoo and minutes from Camp Hill, Greenslopes, Norman Park, Stones Corner and Holland Park.
Monday — Olympic Lifting + Gymnastics
We open the week building barbell power. The weightlifting piece is a clean and jerk complex: every 2:30 for five sets you’ll hit one power clean, one hang squat clean and one split jerk, rest briefly, then finish with one squat clean and one split jerk. Then comes “The Wolf” — a 10-minute EMOM alternating 10 thrusters in the first minute and max bar muscle-ups in the second. Your score is total reps. Greed is good when it comes to muscle-ups.
Tuesday — Aerobic Capacity
“Catch Me If You Can” is a chase against the clock. Every 15 minutes for two sets you’ll run 800m, knock out 40/30 calories on the echo or rower, run 400m, hit another 40/30 calories on the other machine, then close with a 200m run. Your score is your combined time across both sets. Pacing is everything here — go out too hot and the back half will catch you.
Wednesday — Weightlifting + Intervals
Speed under the bar today. The power snatch builds with three reps every 1:30 for eight sets. Then “Dream Within a Dream” layers eight rounds of double unders, alternating dumbbell snatches and lateral burpees over the dumbbell — with the rep order flipping halfway through, just like the dream layers in Inception. Score is total time.
Thursday — Structural Strength + Midline
A 12-minute strength EMOM alternates three back squats and five strict presses from the floor, building raw structural strength. The conditioning piece, “Daniels,” is a 12-minute AMRAP of two wall walk complexes, a 30ft dual kettlebell front rack walking lunge and eight toes-to-bar. Aim for six to eight rounds.
Friday — Posterior Chain + Upper Body Volume
“The Long Con” lives up to its name — a 20-minute AMRAP of 15 deadlifts, 20 American kettlebell swings, 15 dumbbell bench press and 20 pull-ups. Settle in and grind for four to five rounds. This one rewards steady, smart pacing over early heroics.
Saturday — Partner Conditioning
Grab a teammate for “King of the World.” This descending AMRAP runs 6, 4 and 2 minutes through wall balls, burpee box jumps and calorie row, with your partner sharing the load. Score is total reps across every movement. Saturday sessions are our most social of the week — perfect if you’re bringing a mate to try the gym.
Sunday — Gymnastics + Midline Endurance
We close with a rope climb skill session, working J-hook footwork and either the box seat method or cut and stand. Then “The Revenant” — a brutal 20-minute EMOM cycling through rope climbs, devil’s press, echo bike calories, shuttle runs and GHD sit-ups or V-ups. Survive the wilderness and you’ve earned your week.
Train with us in Coorparoo
Every workout at CrossFit Coorparoo scales to your level — beginner to competitor. Our coaches adjust loads, reps and movements so you get a session that challenges you safely, whatever your experience.
New to CrossFit or new to the area? We’d love to show you around. Drop into the gym at 1/44 Harries Road, Coorparoo, or get in touch to book your first session. With nearly 20 years in the community and over $100,000 raised for local charities, we’re more than a gym — we’re a Brisbane training community built to last.
See you on the floor.
