RAWFIT est. 1999 Strength Power Endurance
The most important pieces of equipment you need for training is your body and your mind. Mobility Work+ Dynamic Warm-up Then: 5x BB Front Squat to Push Press + 5x…
Friday Chaos Heart & Lung Training
Dynamic Warm-up Then: 1 mile Run Then: 1x Stair Sprints + 10x Burpees + 2x Stair Sprints + 8x Burpees + 3x Stair Sprints + 6x Burpees + 4x Stair Sprints + 2x Burpees…
Manic Monday's
Dynamic Warm-up Then: Quad Press + Basic Spinal Rock + Table Top + Plank Push Knee 4 rounds 60 seconds per exercise. 60 seconds rest in between rounds. Then: Quad…
Wednesday Sweatbox Session
Personal excellence is possible only if you have a dream and a plan and if you persist in the face of all obstacles. Dynamic Warm-up Then: Group 1 Rope Undulation…
Interval training
If you are not crying for air then you really haven’t worked hard enough. VR @RAWFIT Mobility Drills + Dynamic Warm-up Then: 50x Ball Slams + 10x Pull-ups…
Circuit 666
Mobility Drill Dynamic Warm-up Then: Seated Rope Undulation + KB Goblet Squats (arse to the grass) + Double KB Heavy Grip Biceps Curl + KB Swings + KB High Pulls…
Javorek's Barbell Complex
Winning starts before the game begins. Dynamic Warm-up Then: 6x Straight Leg/Romanian Deadlift 6x Bent Over Row 6x High Pull Snatch Grip 6x Overhead Squat 6x Good…
Just Sandbags
Choose the positive. — You have choice — you are master of your attitude — choose the POSITIVE, the CONSTRUCTIVE. Optimism is a faith that leads to success. 40kg…
MetCon Workout
Dynamic Warm-up Then: 3 rounds 60 seconds per exercise, 15/30 seconds rest between rounds KB Alternate Swings + 6 point Burpees Then: 3 rounds 60 seconds per exercise,…
Kettlebell Complex
Life is a series of decisions. If you know why you wake up everyday and where you want to go, the decisions are easy and you stay happy. Inspire Action 5 minutes…
Caveman Workout - Back to Basics
THE TRUTH IS: PARADOX – LIFE IS A MYSTRY YOU SHOULD WASTE TIME TRYING TO FIGURE IT OUT. HUMOUR – YOU SHOULD ALWAYS MAINTAIN A SENSE OF HUMOUR ESPECIALLY…
Friday Fun Session
“What if I told you insane was working fifty hours a week in some office for fifty years at the end of which they tell you to piss off; ending up in some retirement…
Strength
Rawfit physical strength training creates Mental Toughness. Thats is what I am most interested in. The rest is mere a byproduct. Dynamic Warm-up Then: KB Swings…
Kettlebell Strength
Mobility Work + Kettlebell Warm-up Then: 5 minutes x 24kg KB Snatch (swap hands every 10 reps) Then: 1,2,3,4,5,6,7,8,9,10… 2x24kg Kettlebell Manmakers + 10,9,8,7,6,5,4,3,2,1……
Chaos Training
“Celebrate your success. Find some humour in your failures. Don’t take youreld so seriously. Loosen up and everybody around you will loosen up.”…
Interval Training
“Life is full of pain. Pain is full of power. And struggle makes you stronger, That’s why struggle’s not for cowards.” Yonas Dynamic Mobility Warm-up Then:…