RAWFIT est. 1999 
Kettlebell Hell Workout
Dynamic Mobility Warm-up (as always) Then: Goblet Squat to Halo (at the bottom position) + Press-up to Alternate Groiner to Sit-Out Hip Drive 3 sets 60seconds per…
Dynamic Strength Endurance Circuit
Dynamic Warm-ups Then: 60 seconds on Punch Pad Drills/Heavy Punch Bag Work + 6x KB TGU 24kg (3 each side) + 30 seconds of Double KB Clean 24kg+ 20x Alternate KB…
Kettlebell Metcon
Met Con = Metabolic Conditioning Metabolic Conditioning is – increasing the condition of muscle use by improving the efficiency of the metabolic pathways. Strength…
Strength Endurance - Ultimate MMA Conditioning
“Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted…
More Friday Maelstrom
10 minutes Dynamic Mobility Warm-up Followed: 20 minutes easy skipping (mental preparation for what’s coming) + Every 2 minutes in between skipping 10x Press-ups…
High-Octane Combat Conditioning
Dynamic Warm-up Then: 20x KB Swings (go heavy) + 20x Quick Steps + 20x Bastard Burpees to Pull-ups + 20x Hammer Work (over head – change hand position half…
High Intensity Interval Training Friday 8th October 2010
Dynamic Warm-up (5 minutes) Then: 20x Burpees to Pull-up + 20x Ball Slams to Burpees + 20x Ball Chest Throw against Wall to Burpees + 3 rounds in total Then: Rope…
Body Weight MetCon Workout Monday 27th September 2010
Dynamic Warm-up Then: 5mins Round 5x Press-ups 5x Burpees 5x Squats 5x Sit-ups Work continuously until the time is up. Once 5 minutes are up move on to active rest…
MMA Conditioning Wednesday 22nd September 2010
Dynamic Warm-up Then: Rope Undulation (seated or horse stance) + Rest 30 seconds + Medicine Ball Slam + Rest 30 seconds + Kneeling Punching on Heavy Punch bag +…
Heart and Lung Training Friday 17th September 2010
I love the High Intensity Interval Training. Its never boring and you are constantly moving in an explosive manner. “Creativity and Simplicity is the key”,…
MetCon Workout Friday 3rd September 2010
Dynamic Mobility Warm-up Then: Indian Clubbell 20x Double Handed Swings + 10x Swings & Squats + 20x Single Arm Armpit Swings + 20x Gamma Cast Left + 20x Gamma…
Extreme Cardio Conditioning - Combat Athletes Friday 13-8-2010
“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” Brian Tracy Dynamic…
Friday MetCon Session 6-8-2010
Dynamic Mobility Warm-up Then: 5x 10 10kg Vest Burpees to Pull-ups Rest 1 minutes between each set Then: 20x Tyre Flipping + 30x Hammer Slams + 60 seconds x Rope…
Combat Athlete Cardio Friday 25-6-2010
Combat Athlete Cardio – Heart & Lung Dynamic Mobility Warm-up Then: 10x Hill/Steps Sprints Then: 3×10 = 1x Press-up + 1x Burpees + 1x Jumping Lunges…
MMA Conditioning Thursday 27-5-2010
Improvise – Adapt – Overcome MMA Conditioning Dynamic Mobility Warm-up Then: 1 min x KB Swing + 10x Overhead Squat – Left arm + 10x Over head Squat…
Conditioning is King Monday 24-5-2010
Conditioning is King Dynamic Warm-up Then: 3 minutes of Skipping + 30 seconds of Press-ups + 30 seconds of Up Downs Plank + 30 seconds of Mountain Climber + 30 seconds…