If you’ve ever wondered what a week of training actually looks like inside a CrossFit affiliate, this is your inside look. Every week at CrossFit Coorparoo we program with intent — balancing strength, conditioning, midline work and recovery so our members build real, lasting fitness without burning out.
This week’s sessions run the full spectrum, from heavy front squats and sumo deadlifts to a fun partner conditioning piece on Saturday. Whether you’re a seasoned member or someone in Coorparoo, Camp Hill, Greenslopes, Norman Park or Carina thinking about giving CrossFit a crack, here’s exactly what we’re working through.
Coaches scale every movement to your ability, so don’t let the workout names scare you off. Let’s break down the week.
Monday — Leg Stamina
We open the week building lower-body strength and grit.
Strength: Front Squat Every 2:30 x 5 Sets
- Sets 1–3: 5 Reps
- Set 4: 4 Reps
- Set 5: Max Reps
The front squat is one of the best lifts for building strong, resilient legs and a braced midline. That final max-rep set is where the mental toughness gets trained.
“Rhino” For Time: 27-21-15-9-9
- Dual DB Front Rack Walking Lunges
- Lateral Burpees Over Dumbbells
A descending-rep grind that hammers the legs and lungs in equal measure. Pace it smart and the back half feels a lot friendlier.
Tuesday — Upper Body Density
A heavier pulling day paired with high-skill gymnastics.
Strength: Sumo Deadlift Every 2:00 x 5 Sets
- Sets 1–2: 5 Reps
- Sets 3–4: 4 Reps
- Set 5: 3 Reps
The sumo stance lets you load the posterior chain while keeping the bar path efficient — great for building raw pulling strength.
“Hammerhead” 13:00 AMRAP
- 16 Alt. DB Snatch
- 12 Box Jump Overs
- 8-10-12-14-16… Handstand Push-Ups
The ascending handstand push-ups make every round tougher than the last. Scaled options keep this one accessible no matter your gymnastics level.
Wednesday — Midline & Grip
No barbell today — just engine, grip and core endurance.
“Scorpion” Every 2:00 x 12 Sets, Alternating Stations (4 each)
- Station 1: Cal Bike + 18 Pull-Ups
- Station 2: 18 GHD Sit-Ups + 200m Run
- Station 3: 200ft Farmers Carry
A true grip and midline test. The alternating stations keep you moving while letting different muscle groups recover — a smart way to accumulate volume.
Thursday — Barbell Cycling
The most technical day of the week, and one of the most rewarding.
Weightlifting: Squat Clean and Jerk Every 2:30 x 4 Sets
- 3 x (1 Squat Clean + 1 Jerk)
Dedicated time under the bar to refine technique and build confidence with the Olympic lifts.
“Shocker” For Time: 7 Rounds
- 7 Power Cleans
- 7 Thrusters
- 7 Push Jerks
Seven rounds of seven, all on the barbell. Choose a load you can cycle and this becomes a beautiful grind.
Friday — Aerobic Engine
Upper-body strength followed by a fast, fun conditioning piece to close out the working week.
Strength: Bench Press + Bent Over Row 10:00 EMOM
- Min 1: 8 Bench Press
- Min 2: 8 Bent Over Barbell Row
A balanced push-pull pairing that builds upper-body strength while keeping your shoulders healthy.
“Mysterio” 12:00 AMRAP
- 2 Wall Walks
- 8 American KB Swings
- 12/9 Cal Row
Short, sharp and repeatable — the perfect Friday finisher.
Saturday — Partner Conditioning
Saturdays are about community. Grab a mate and share the load.
“Partner White” For Time: 5 Rounds
- 3 Rope Climbs (Combined)
- 10 Toes to Bar (Each)
- 21 Plate OH Lunges (Combined)
- 400m Run Together w/Plate
Partner WODs are where the CrossFit Coorparoo community really shines. You’ll push harder for your partner than you ever would alone — and have a laugh doing it.
Sunday — Push Interference
We finish the week with a steady, push-focused engine session.
“Hobgoblin” Every 3:00 x 6 Sets
- 15/10 Push-Ups
- 15 Wall Balls
- 50 Double Unders
Repeatable intervals that build pressing endurance and rhythm. A great way to round out the week before resetting on Monday.
Train With Us in Coorparoo
Every session above is fully scalable — our coaches adjust the weights, reps and movements to match your experience and goals, so you’ll always get a workout that challenges you at the right level.
We’re proud to be the local box for Coorparoo and the surrounding Brisbane suburbs — Camp Hill, Greenslopes, Holland Park, Norman Park, Carina, Stones Corner and beyond. With nearly two decades of coaching experience and a genuinely welcoming community, CrossFit Coorparoo is where Brisbane locals come to get fitter, stronger and more connected.
New to CrossFit? Your first session is on us. Book your free trial today and come see what training with us is really like.
Programming is subject to coach adjustment on the day. Always warm up properly and listen to your body.
