RAWFIT est. 1999 Kettlebell Meltdown Session
“Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is…
Variation to Javorek's Complex Exercises by Dan John
“My definition of a complex is simple. A complex is a series of lifts back to back where you finish the reps of one lift before moving on to the next lift.…
RAW - Intensity Protocol
Hard work is the only way to go. Strive to be the best you can be and remember that when you try your best, you can’t ask any more from yourself, and people…
The Body as One Unit
Compound Athletic Exercises VS Conventional Bodybuilding Isolation Work Doing Isolation Work is a Waste of Time: Isolation exercises like leg extensions are a waste…
Sandbag Strength Workout
Dynamic Mobility Warm-up 10mins Skipping Rope Then: 4x Sandbag Reserve Get-up 40kg bag Method: Clean Sangbag to Left shoulder then Reverse Get-up drop to the floor…
IWT - Interval Weight Training
“Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle mass.” Pat O’Shea…
Integrated Animal Flow Drills with Sprint Training
Do you know what is proven to work time and time again to get all those people that are in great shape; its the old school way. Put in the work, commit to your training,…
Kettlebell MetCon Circuit
Dynamic Mobility Warm-up Kettlebell Warm-up Then: 45secs 2 KB Swings + 15secs Rest + 45secs Jumping Jacks + 15secs Rest Complete 4 rounds thats 8 minutes…
Strength and Power Work
Mobility Warm-up Then: Movement Warm-up 2×10 Light Deadlifts 2×10 Light Front Squats Then: Working upto to Heavy Deadlift 2 reps for each weight Rest period…
Bodyweight Mayhem Circuit
Your spirit, your will, is your strongest weapon to complete what you start. Remember that when quitting enters your mind. Dynamic Warm-up Then: Burpees + Mountain…