Posterior Chain, High Skill Gymnastics, Weightlifting and 40 Minutes of Pure Aerobic Grit
This week at CrossFit Coorparoo we’re going full military aviation with our workout names — Hornets, Blackhawks, Warthogs and more. The names are cool. The programming is serious. Every session this week is built around a specific physical quality with coach notes to help you get the most out of every minute on the floor.
Here’s your complete weekly breakdown.
Monday — Posterior Chain + Upper Press
Strength: Back Squat 10:00 EMOM — 1 Rep @ 80%+
We open the week with a simple but effective squat EMOM. One rep every minute for ten minutes at 80% or above. The goal here isn’t volume — it’s quality under load, consistency of movement, and building confidence with heavy weight. Ten singles at this percentage is more taxing than it sounds. Brace hard, hit depth, and don’t rush the descent.
Conditioning: “Hornet” — 7:00 AMRAP Ascending Handstand Push-Ups + Deadlifts
Short, sharp and ascending. The Hornet stings early and gets heavier as the rounds climb. Coach’s note: complete your deadlifts unbroken through at least round three — the loading is manageable if you stay disciplined. On the handstand push-ups, maintain a hollow body position throughout. A broken midline is a leaking engine.
Accessories Sandbag carry, reverse sled drag, incline dumbbell bench press. This trio targets the posterior chain, hip extension and upper chest in a way the main session doesn’t fully cover. Don’t skip it.
Total session: 7:00 conditioning + 20:00 accessories
Tuesday — High Skill Intervals + Grip
Skill Focus: Bar Muscle-Up Progressions 10–15 Minute Skill Block
Tuesday’s skill investment goes into the bar muscle-up — one of the most transferable gymnastics skills in competitive CrossFit. Whether you’re drilling the kip timing, working the transition, or refining a false grip, this block is your dedicated practice time. Move with intention, not just repetition.
Conditioning: “Spirit” — 4 Sets 3:00 AMRAP / 1:00 Rest Double Unders + Kettlebell Farmers Lunges + Max Bar Muscle-Ups
Four intervals with a one-minute window to recover and reset. The buy-in of double unders and farmers lunges needs to be cleared by 2:15 on the clock — that leaves you 45 seconds of max bar muscle-up work. Coach’s note: front load your effort in rounds one and two when you’re freshest. Rounds three and four are about holding on.
Accessories Gorilla rows, reverse barbell curls, weighted wall sit. Grip, bicep tendon health and isometric leg endurance — all the things the conditioning piece taxes but doesn’t fully address.
Total cap: 16:00
Wednesday — Horizontal Press + Full Send
Strength: Bench Press 10:00 EMOM — 1 Rep @ 80%+
Mirroring Monday’s squat EMOM but for horizontal pressing. One heavy rep every minute for ten minutes. The bench press is often undertrained in CrossFit programming — this week we’re giving it the respect it deserves. Build to 80% in your warm-up, lock in your position, and make every rep count.
Conditioning: “Blackhawk” — For Time, 12:00–15:00 Goal 2 Rounds: Row + Burpee Box Jump Overs + Power Snatch
Two rounds. Full send both of them. The Blackhawk rewards athletes who go out hard and hold on. Coach’s note: round two should be faster than round one — use that as your anchor throughout. Finish strong on the barbell. The power snatch at the end of each round is where races are won and lost.
Accessories Landmine rotational press, barbell skull crushers. Rotational core strength and tricep development — both directly support the pressing and gymnastics demands later in the week.
Thursday — Aerobic Endurance + Midline
No Strength Piece Today
Thursday is your engine room session. No barbell strength work — just sustained aerobic output combined with targeted midline development. If you’re chasing a higher fitness ceiling, sessions like this are where it gets built.
Conditioning: “Warthog” — 40:00 Structured Alternating Cardio Blocks + Midline EMOM
The A-10 Warthog is built for sustained punishment — and so is this workout. Forty minutes of alternating between cardio blocks and midline EMOM work. Coach’s note: complete each bike and run block under eight minutes — that’s your pacing anchor. On the EMOM movements, hit every rep by the :50 mark. Consistency over forty minutes is the entire point.
Accessories Reverse nordic curls, forearm plank, side plank. Knee flexor resilience and anti-rotation strength — the foundation of injury-free training.
Total session: 40:00 structured
Friday — Weightlifting + Loaded Triplet
Skill/Strength: Clean Complex Every 2:00 × 5 Sets — Clean Grip Deadlift + Low Hang Power Clean
Friday’s lifting block reinforces pulling mechanics from the floor and through the hip. The clean grip deadlift sets your position and builds tension. The low hang power clean trains an explosive finish. Five sets across ten minutes — build deliberately to your working loads.
Conditioning: “Blackbird” — 4 Sets 3:00 AMRAP / 1:00 Rest Power Cleans + Dumbbell Deficit Push-Ups + Dumbbell Box Step-Overs
The SR-71 Blackbird was built for speed and efficiency — this workout rewards both. Coach’s note: target two or more rounds per set. Use the box step-overs as your active recovery — control your breathing on the way up and down, and arrive at the power cleans composed. The deficit push-ups will accumulate fatigue quickly if you let them.
Accessories Banded TKEs, dumbbell chest flys, ring tricep extensions. Knee stability, chest isolation and elbow health — all essential support work for a high-volume training week.
Total session: 16:00
Saturday — Partner Gymnastics Density + Grip
No Strength Piece
Saturday is team day and this week’s partner workout is a grip and gymnastics density piece that will test your ability to maintain quality movement under sustained fatigue.
Conditioning: “Apache” — Partner For Time, 30:00 Cap 3 Rounds: Pull-Ups + Kettlebell Swings + Burpees + Wall Walks
The AH-64 Apache operates in pairs — and so do you today. Three full rounds shared between partners across four movements. Coach’s note: maintain sets of five or more on the pull-ups throughout. Split the work evenly — no double rest, no one partner carrying the other. Wall walks at the end of each round are your breathing reset before the next round begins. Show up for your partner.
Accessories Dumbbell curls, banded tricep extensions, Russian twists. Elbow joint health, tricep endurance and rotational core strength to close out the week’s upper body volume.
Total cap: 30:00
Sunday — Overhead Strength + Stamina Close
Strength: Strict Press 10:00 to Build to 1RM
Sunday opens with ten minutes to find a one-rep max strict press. No leg drive, no momentum — just raw overhead strength. Build methodically, warm up the shoulder through full range, and make your top attempt a genuine one-rep max. This is a data point — record it and beat it next time.
Conditioning: “Stratofortress” — Every 5:00 × 3 Calorie Row + Strict Press + Air Squats
The B-52 Stratofortress has been flying since 1952 because it was built right. This workout rewards athletes who are built the same way — consistent pacing, sound mechanics, and no wasted movement. Coach’s note: row at a consistent pace across all three sets — don’t sprint set one. Break the strict press early with short rest periods rather than grinding to failure. Finish with big sets on the air squats and make the final set your best.
Accessories Single arm ring plank, single leg hip thrust, wall sit march. Unilateral stability, posterior chain activation and knee endurance — the perfect Sunday close to a demanding training week.
Total work: 15:00
What This Week Develops
Every session connects to a broader training purpose:
- Monday and Wednesday build absolute strength in the squat and bench press through proven EMOM methodology
- Tuesday and Saturday invest in high-skill gymnastics — bar muscle-ups, pull-ups and wall walks — that transfer directly to competition and benchmark workouts
- Wednesday and Friday develop barbell cycling efficiency under fatigue with the snatch and clean
- Thursday builds the aerobic engine that makes every other session possible
- Friday and Sunday combine weightlifting skill with sustained output to close the week with quality
- Accessories throughout address the joint health, stability and muscular balance that keeps you training consistently for years
This is not random fitness. Every set, every rep and every accessory piece has a reason. That’s what separates CrossFit Coorparoo’s programming from anything you’ll find on an app or a whiteboard without context.
Come Train With Us
CrossFit Coorparoo is located at 1/44 Harries Rd, Coorparoo, Brisbane. We offer coach-led classes across the full week for athletes at every level — from your first pull-up to your hundredth competition.
If you’ve been thinking about starting CrossFit, trialling a session or rejoining after a break, our doors are open. Our community is the best part of what we do — and the programming is a close second.
Enquire today and take your first step.
T
