Building Strength, Skill & Conditioning Across Every Plane of Movement
At CrossFit Coorparoo, every week of programming is built with intention. This week we’re having a little fun with our workout names — welcome to The Princess Bride edition. If you know, you know. If you don’t, you will by Saturday.
Here’s your complete weekly breakdown so you can plan your sessions, know what to expect, and show up ready to work.
Monday — Lower Body Strength + Weightlifting EMOM
Strength Focus: Back Squat Wave
We’re opening the week with a serious squat session. Working through a wave loading protocol — sets of 5, 4, 3, 2, 1 — across five sets every 2:30, building from 75% all the way to a heavy single at RPE 9. This is structured, intentional loading designed to build maximal lower body strength over time. Track your numbers. This matters.
Conditioning: “Vizzini” — 15:00 EMOM
- Minute 1: 15/12 Cal Row
- Minute 2: 3 Hang Squat Cleans
- Minute 3: Rest
Building from 70% up to RPE 8.5 on the cleans. The built-in rest minute makes this deceptively challenging — you’ll recover just enough to go again. Vizzini was always smarter than he looked. Be smarter than the barbell.
Tuesday — Upper Body Push-Pull Endurance
Conditioning: “As You Wish” — 5 Sets
3:00 AMRAP / 1:00 Rest
- 20/14 Cal Echo Bike
- Max Strict Pull-Ups
- Max Ring Dips
No strength piece today — the workout is the work. Five sets of three-minute efforts with one minute recovery. After you clear the Echo Bike calories, it’s a race to accumulate as many strict pull-ups and ring dips as possible. Pure upper body pulling and pushing endurance. As you wish.
Wednesday — Snatch Complex + Benchmark
Skill Focus: Snatch Grip Deadlift + Low Hang Power Snatch
Every 2:00 × 5 Sets, building to working loads. This complex is your technical primer — reinforcing position, patience off the floor, and explosive power through the hips. Build deliberately.
Conditioning: “Ingrid” — For Time, 10:00 Cap
10 Rounds:
- 3 Power Snatches
- 3 Bar Facing Burpees
Short. Sharp. Unforgiving. Ten rounds of three and three with a hard cap at ten minutes. The loading should be heavy enough to be honest but light enough to keep moving. Ingrid doesn’t wait.
Thursday — Horizontal Pressing Strength + Aerobic Chipper
Strength Focus: Bench Press Wave
Mirroring Monday’s squat wave but for the upper body. Five sets every 2:30 — sets of 5, 4, 3, 2, 1 — building from 75% to a heavy single at RPE 9. Horizontal pressing strength is often underdeveloped in CrossFit. This week we fix that.
Conditioning: “Humperdinck” — 4 Rounds For Time, 17:00 Cap
- 400m Run
- 10 Devils Press @ 50/35lb
Four rounds. Simple on paper, uncomfortable in practice. The run gives you just enough time to not fully recover before picking up the dumbbells again. Steady pace on the run, aggressive on the Devils Press. Don’t be a Humperdinck — finish strong.
Friday — Gymnastics Skill + Aerobic AMRAP
Skill Focus: Targeted Gymnastics
Bar kip swings, strict knee raises, and a toes-to-bar progression. Coaches will spend time here — this is skill development, not a warm-up. Whether you’re working toward your first toes-to-bar or refining an efficient kip, there’s something in this session for every level.
Conditioning: “Buttercup” — 20:00 AMRAP
- 12 Wall Balls
- 30ft Suitcase Walking Lunge
- 8 Toes to Bar
Twenty minutes of sustainable, rhythmic work. The suitcase lunge adds a lateral stability and grip demand that’ll surprise you. Find your pace early and hold it. Buttercup endures — so do you.
Saturday — Partner Aerobic + Barbell Cycling
Conditioning: “Fezzik and Inigo” — 3 Rounds For Time with a Partner, 35:00 Cap
- 300m Row
- 30 Thrusters
- 400m Row
- 40 Front Squats
- 500m Row
- 50 Pull-Ups @ 75/55lb
Saturday is always better with a partner and this one is a beast. Three full rounds of ascending row distances broken up by barbell cycling and pull-ups. Split the work however you and your partner agree — communicate, keep moving, and trust each other. Fezzik and Inigo were unstoppable together. So are you.
Sunday — Full Body Muscular Endurance Intervals
Conditioning: “Inconceivable” — Every 4:00 × 5 Sets
- 20/15 Push-Ups
- 100ft Farmers Carry
- 20 GHD Sit-Ups
- 60 Double Unders @ 2 × 70/53lb
Five sets on a four-minute clock. This one lives up to its name — by set three you’ll be muttering the word yourself. The combination of pushing, carrying, midline, and coordination taxes every system. Aim to finish each set with time to spare. If you don’t, scale accordingly.
Why This Week’s Programming Works
This week hits every major training quality:
- Maximal strength — back squat and bench press wave loading
- Weightlifting skill — snatch complex and hang squat cleans
- Aerobic capacity — rowing, running, Echo Bike across multiple sessions
- Gymnastics development — dedicated skill work on Friday
- Muscular endurance — Tuesday, Sunday and the partner chipper
- Mental toughness — because Inconceivable
No matter which days you make it in, you’ll be hitting something that matters. The best session is always the one you show up for.
Come Train With Us
CrossFit Coorparoo is located at 1/44 Harries Rd, Coorparoo, Brisbane. We run classes across the week for all experience levels — from complete beginners to competitive athletes.
If you’ve been thinking about starting CrossFit or want to trial a class, get in touch with our team. We’d love to have you on the floor.
Follow our programming, track your progress, and be part of a community that shows up.
As Fezzik would say — anybody want a peanut?
Tags: CrossFit Coorparoo, CrossFit Brisbane, CrossFit programming, weekly WOD, Brisbane gym, functional fitness Brisbane, strength and conditioning Brisbane, CrossFit workouts, Coorparoo gym, Brisbane CrossFit classes
