RAWFIT est. 1999 True Mettle Workout
“When life knocks you down you have two choices – stay down or get up.” Tom Krause Dynamic Mobility Warm-up Then: 60secs Plank into Press-ups +…
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…
Group Death Session
As a wise man once said “its 90% hard work, 5% talent and 5% luck” Mobility Work + Dynamic Warm-up Then: 30secs Jumping Jacks + 30secs Burps + 30secs…
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…
Strength + Plyometrics
“I can adapt and still perform well. I can perform well with a brief warm-up or even a poor warm-up, whether we are up or down, on target or slightly off target.…
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…
Monday Metcon - Tabata
RESULTS from the workout below Oxygen Uptake – improved Athletic Performance – improved Insulin Sensitivity – improved Resting Fat Oxidation – improved Systolic…
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…
Tabata Who?
It is not important to be better than someone else, but to be better than yesterday. Dynamic warm-up Then: Tabata is here to stay. More to come through our the year.…
HIIT - Killer Home Workout
Oh the weather outside is frightful, But the workout is so delightful, And since we’ve no place to go, Let’s All Train! Let’s All Train! Let’s…
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,…
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…
MetCon Session - Ending 2010 with a Bang
“A warrior is not about perfection. Or victory. Or invulnerability. He is about absolute vulnerability. That is the only true courage.” Peaceful Warrior Dynamic…
20:20 Workout
Champions are made when no-one is watching… 20:20 Workout Dynamic Warm-up Then: 20 exercises 20 reps KB Swings KB Cleans (10 each side) KB High Pulls (10 each…
Body Weight Circuit
“If we don’t take action now. We settle for nothing later. Settle for nothing now. And we’ll settle for nothing later.” Rage Against the…
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…