RAWFIT est. 1999 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,…
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…
Happy New Year 2011
Happy New Year Here is to Hard Work and Positive Thinking. Now for the Workout: Warm-up Gentle Row Then: Main workout 500 meter row under 1:50/500mtr + 20x Dumbbell…
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…
Deck of Cards Conditioning Protocol
Dynamic Mobility Warm-up Then: Deck Cards Spades = Kettlebell Swing Hearts = Snatch Clubs = Cleans and Jerks Diamonds = Deck Squats Joker = 20x Donkey Kick Burpees/Lateral…
Body Weight Blast
“The dogmas of the quiet past are inadequate to the stormy present. The occasion is piled high with difficulty, and we must rise with the occasion. As our case…
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.”…
Kettlebell MetCon Session
Dynamic Warm-up Then: Kettlebell Swings + Crush Press-ups 3 rounds 45 seconds work 15 seconds rest. Rest 1 minute once 3 rounds have been completed. Then: Cleans…
Body Weight Conditioning
“Winning starts when you are ready to win.” Rawfit Dynamic Warm-up Then: Ring Pull-up + 6-Point Burpees + Jumping Lunges 4 rounds 60 seconds per exercise…
Deadlift
Mobility Warm-up Then: Work Up to Heavy Deadlift Then: 10×1 Deadlift working at your heaviest weight Rest 1min between each set Then: 10x Sprints – Length…