RAWFIT est. 1999 
Herculean Strength
“It is not about daily increase, but daily decrease. Hack away unessentials.”—Bruce Lee.
When do you stop training?
I turned in 40 in late 2016. By I, I mean Val, not the dude in this video above. The very cool dude above is Jean Titus. You can find him on instragram @titusunlimited…
Dan John: The Five Pillars Of Successful Training
I always joke that the coach who trains himself has an idiot for a client. I was self-coached for years before I fired myself for far better people. As I saw my…
NO EXCUSES GYMS FROM AROUND THE WORLD
“A man does not prove himself an all-round strong man just because he is able to lift a heavy weight, especially when the weight is lifted once only. Genuine strength…
Barbell Strength Work
Dynamic Warm-up Then: Work up to Deadlift 2RM Then: Finisher – 2000m Row for Time Then: Cool down It does not have to complicated to be effective. Simple does…
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%…
Outdoor Interval Weight Training
Dynamic Mobility Warm-up Then: 10x Double Kettlebell Rack Squat + 2mins High Knees + 2mins rest 3 rounds Then: 5 minutes total rest including last 2 minutes of the…
Dynamic Lower Body Strength Session
Dynamic Mobility Warm-up + SMR (aka.Foam Rolling) Then: 2×5 Wall Squat 2×10 Air Squat 2×5 KB/DB Goblet Squat 2×10 KB/DB Goblet Hold Walking Lunge…
WHAT REALLY WORKS
WHAT REALLY WORKS by Brooks Kubik A few days ago the local paper ran an article titled, “What Works: Local Fitness ‘Insiders’ Reveal Brands, Products…
Strength Circuit
Less Quack Quack Quack and simple Strength Training Workout Dynamic Warm-ups Then: 60 seconds on Punch Pad Drills/Heavy Punch Bag Work+ 6x KB TGU 24kg (3 each side)…
Interval training
If you are not crying for air then you really haven’t worked hard enough. VR @RAWFIT Mobility Drills + Dynamic Warm-up Then: 50x Ball Slams + 10x Pull-ups…
Strength Tuesday 12th October 2010
Dynamic Warm-up Then: 2x 20x Forward Walking Lunges + 20x Backward Lunges 3×10 BB OVH Lunges (Each set increase the weight) Then: 5×5 BB Squat to Push…
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…
Saturday Strength Session 18th September 2010
Dynamic Warm-up and Joint Mobility Work Then: 5×6 Single Leg Straight Deadlift Heavy (3 each on side) + 10x Low Jumping Lunges 180 degree turn (5 each side)…
Strength Training Tuesday 31-8-2010
Mobility and Dynamic Warm-up Then: 5×5 Pull-ups Rest 30 seconds Then: 5x Single Arm Suitcase + 10x Single Arm Bent Over Row Complete 5 sets using dumbbells…
Complex Training Thursday 26-8-2010
“Somewhere along the line people have been fooled into believing that life is supposed to be easy. I often work 12+ hour days, and there are weeks when I work…