RAWFIT est. 1999 Interval Training
Warm-up with 15 minute easy Row Then: 8x Tabata Row 20-sec Work 10-sec Rest (During work period work under 1:50/500m) Then: 500m Row 10x Pull-ups 20x Press-ups 30x…
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…
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…
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…
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…
Saturday Mayhem Session
Mayhem Session = violent or damaging disorder; chaos: destruction of the body and mind created, in order to rebuild it back again stronger and with a better understanding…
Hill Training
Dynamic Mobility Warm-up Light Jog Warm-up Then: 10x Burpees + Hill Sprints (distance you pick) + 10x Plyometrics Press-ups + Jog back to start Continue for 15 minutes…
Wednesday Kettlebell Metcon
A man can be destroyed but not defeated. Dynamic Mobility Warm-up Then: 60secs Gladiator Press left arm + 30secs Rest + 60secs Pistols KB Bottoms up (alternate legs)…
Upper Body Max Effort and Group Bodyweight Circuit
Upper Body Max Effort Upper Body Dynamic Warm-up Then: 5×5 Weighted chin-ups – 20kg vest 5×5 Close-grip bench press – 60kg Rest 1-3 minutes…
Group Circuit Training
A recent paper was published examining two types of training structure: Alcaraz et al. Similarity in Adaptations to High-Resistance Circuit vs. Traditional Strength…
Wednesday Kettlebell MetCon Session
Choose your weight wisely and pace yourself. Above all work with your breath. Dynamic Mobility Warm-up Kettlebell Warm-up Then: Kettlebell and Bodyweight work 30secs…
Cardiovascular and Power Endurance Workout
Morning Workout Dynamic mobility lower body warm-up Then: 6miles off road run (add intervals, hills, running with logs above your head, and if cannot run then Bear…
Strength Circuit - Integrated Speed Circuit
Strength Circuit Dynamic Warm-up Then: SandBag Clean and Jerk (heavy enough to be hard) 1 every 30 sec for 5 min Then: Work upto heavy Bent Over Barbell Rows Then:…
Fuck It Lets Get Ripped
Developing explosive power, starts with the bodyweight training. This in turn will get you ripped for the summer. I know deep down your are thinking holiday is coming…