RAWFIT est. 1999 
Discipline
Every athlete in their respective sport, knows that the the race, the fight or the match is won or lost on the training ground before its ever won or lost in the…
Barbell Complex + Finisher
Dynamic Warm-up Then: Barbell Complex – 5x5x5 Bent over barbell row Hang clean Front squat and push press Good morning Jump Squat (with bar on the back) Rest…
Squat followed by Deadlift Training Session
Squat and Deadlift Strength Session Dymanic Warm-up Then: 2×15 BB (no weight) Squat 5×3 BB Squat 65%Max Then: 5×3 Deadlift (increase weight each set – close…
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…
Tuesday Tabata 15-09-09
Tuesday Session “All Tabata” Warm-up Then: Tabata Protocol 8 x 20 seconds work 10 seconds rest 1. Sprint 2. KB Swings 3. KB Front Squat 4. KB Over Head…
Monday WOD 14-9-09
24kg Kettlebells Push Press 10 x 1 minute work, 1 minute rest
Monday 7/09/09
Body-Weight Conditioning Dynamic Warm-up Then: 30 seconds per exercises 2 x 20 minutes rounds of Body Weight Exercises. 3 minutes rest between first and second round.…
Press-up Variation
Just goofing around in my living room. Sunday is a rest day so not working it too hard.
High Intensity Interval Training - HIIT
High Intensity Interval Training – HIIT High Intensity Interval Training – HIIT – is an exercise strategy to improve fitness and burn body fat…