RAWFIT est. 1999 Friday Sunshine Workout
Dynamic Mobility Warm-up Then: 8×20 seconds Step-ups 10 seconds rest 3×20 Pistols (10 each side) 3×20 Press-ups 3×20 Reverse Jumping Lunges 3×20…
Sprints + Integrated Animal Flow Drills
Today’s group personal training session targets all the neglected areas of Strength Training. Who is this workout for? Well almost all Combat based Athletes…
Group Kettlebell Session
Mobility Drills Kettlebell Warm-up Then: Group A: 30secs x each arm KB Dead Clean + 30secs x each arm KB Dead Snatch + 30secs x KB Hack Squat + 30secs x KB Lunge…
Tuesday Strength Session
Dynamic Mobility Warm-up Then: 2×10 sets of each using light weight as a part of a movement warm-up 5×5 Deadlifts @60-70% max 5×3 HIT Floor Chest…
Just another Manic Monday Session
Monday Morning Mobility Drills with Bands Indian Clubbells Exercises Then: 5-5-5 Kettlebell Swing Kettlebell Cleans Kettlebell Push Press Kettlebell Rack Squat Kettlebell…
Upper Body Strength Session
Strength Session: Dynamic Work 2×10 Band Press-ups 2×5 Plyo Press-ups 2×10 Band Shoulder Press Then: 3×8 DB or BB Chest Press Work with 50-60% 1RM + 3×10 DB…
Outdoor Training + Hills Sprints
Dynamic Warm-up Then: Quad Press + Quad Hops + Bear Crawls + Crab Walk (backwards up the hill) 5 rounds at 30 seconds per exercise with 60 seconds rest between each…
High Octane Kettlebell Session - AfterBurn
Dynamic Mobility Warm-up Then: 3 rounds 60 seconds per exercise, 30 seconds rest Double Handed Swings + 6 point Burpees Then: 3 rounds 60 seconds per exercise, 30…
Strength MAX Effort
Stop chasing the new shiny gadgets. Stop buying the new e-book on how to get 6 pack in 6 weeks or gain super strength in 12 weeks. Do not follow some guru for just…
Bodyweight Power Endurance
“Vanity and pride are different things, though the words are often used synonymously. A person may be proud without being vain. Pride relates more to our opinion…
On Being Open To The UKNOWN
“I think most of us find life very dull. To earn a livelihood we have to do a certain job, and it becomes very monotonous; a routine is set going which we…
IWT - Interval Weight Training for Athletes
“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…
Interval Training
Dynamic Warm-up Speed Drills Then: 10x Burpees 1x Hill Sprint 10x Up Downs 1x Hill Sprint 5 minutes Block Rest 2 minutes Complete 5 rounds Then: 5 rounds of Various…
Kettlebell Meltdown
Mobility Drills Then: KB Warm-up Sling Shots + Halo + Good Mornings Then: 6 Prong KB Attack 10x Double Handed Swings + 10x Single Arm Swings (5xeach arm) + 10x Cleans…
Barbell Strength Training - Complexes
Don’t be afraid to fail. Don’t waste energy trying to cover up failure. Learn from your failures and go on to the next challenge. It’s OK to fail.…
Bodyweight Strength Circuit Training
Today’s group training session inspired by Indian Wrestling training but generally great all wrestling and grappling based martial arts. This programme also…