RAWFIT est. 1999 
Javorek's Dumbbell Complex
This workout is directly inspired by Istvan Javorek. Dynamic Warm-up Then: Dumbbell Complex Upright Row + High Pull Snatch + Squat Push Press + Rotational Bent Over…
Upper Body Strength Workout
Upper Body Dynamic Warm-up 10x Press-ups + 5x Clap Press-up + 5x Hindu Push-ups Then: 5×5 Weighted chin-ups (20kg vest) 5×5 Close-grip bench press (80%…
The Mighty Barbell
The barbell is and always will be the most effective training tool for total fitness. Basic barbell training is used by the biggest, strongest, fastest, most powerful,…
Lower Body Strength Session Thursday 23rd September 2010
SMR Work Lower Body Dynamic Mobility Warm-up Then: Work up to a BB Heavy Cleans Then: 5×5 BB Deadlift 3×10/15 Single Leg Squats, Back Leg Elevated (use…
Barbell Complex Tuesday 8-6-2010
Barbell Complex Dynamic Mobility Warm-up Then: Light Barbell 2×15 Deadlifts 2×15 High Pulls 2×15 Rack/Front Squats 2×15 Hang Cleans Then: 7×7…
Friday 33 Challenge 4-12-2009
Friday 4-12-2009 33 Challenge. This is my Birthday Challenge. I am 33 years old today and so decided on doing this crazy workout. 33 exercises 12 reps, just one…
Monday WOD 9-11-09
Monday WOD 9-11-09 Warm up 3×15 Barbell only Hang Cleans + 3×15 Barbell only Jump Shrugs Then: 5 rounds of Power Cleans working up-to MAX Then: 2×15…
Saturday WOD 24-10-09
Saturday WOD 24-10-09 Dynamic Warm-up Then: Barbell Complex Training 5 x Hang Cleans + 5 x Front Squat + 5 x Push Press + 5 x Back Squat + 5 x Bent over Row 5 rounds…
Thursday 15-10-09 WOD
Thursday 15-10-09 Workout of the day Warm-up Then: Strength and Power Training using Barbell Bent Over Rows + Power Cleans + Front Squat + Military Press + Back…
Tuesday WOD 6-10-09
Tuesday WOD Dynamic Mobility Warm Then: 2 x 20 Deadlift @ 50%Max Then: 4 x 10 Deadlift @ 70%Max Then: 3 x 3 Deadlift @ 90%Max Then: Cool Down and Stretch