RAWFIT est. 1999 Another week another set of workouts completed but the hunger still remains.
Now for a Prelude
Monday Solo:
Warm-up
Then:
8 x Bench Press +
20 x Box/Bench Jumps
Rest 90secs
4 sets in total
Then:
8 x Deadlift +
8 x Pull-ups or Bent Over Rows +
20secs x Row – all out
Rest 90secs
3 sets in total
Then:
Supplementary exercises
20x Weighted Dips +
20x Explosive Biceps Curls – start from kneeling
2 sets rest 90secs
Then:
Finisher
Pad Drills and Bag Drills
Then:
Cool down and Stretch
Monday Group:
Warmup
Then:
Deck of Cards workout
First 15minutes round –
Spades = Press-ups
Clubs = Hindu Push-ups
Hearts = Burps
Diamonds = Diagonal Mountain Climbers
Rest 2 minutes
Second 15minutes round –
Spade = Lunges
Clubs = Squats
Hearts = High Knees
Diamonds = Boot Strappers
Rest 2 minutes
Third 10minute round –
Spades = Crunches
Clubs = Reverse Crunches
Hearts = Dead Bugs/Dead Cockroaches
Diamonds = Back Extensions
Then:
Cool down and Stretch
Tuesday Group:
Warm-up
Then:
Deck of Cards – Dumbbells + Bodyweight
First Round – 15 minutes
Spade = Renegade Rows
Clubs = Push Press
Hearts = Floor suitcase Cleans
Diamonds = Snatches
3 minutes Rest
Seconds Round – 10 minutes
Spades = Close Grip Press-ups
Clubs = Wide Grip Sliding Side to Side Press-ups
Hearts = Squats to Jumping Lunges
Diamonds = Burpees
3 minutes Rest
Third Round – 10 minutes
Spades = Get-ups
Clubs = Good Mornings or Sky Divers
Hearts = Dead Cockraoches
Diamonds = 90degree Leg Raises
3 minutes Cool down
Then:
Stretch
Wednesday Group:
Kettlebell Metcon Session
Dynamic Mobility Warm-up
Partner work:
P1: Snatches (30secs per arm)
P2: High Knees
60seconds work the swap. Once both partners have completed both exercises then 60seconds rest.
Complete 3 rounds
Then:
P1: Cleans (swap arm after 30secs or perform using double KB)
P2: Sprinter Lunges
60seconds work the swap. Once both partners have completed both exercises then 60seconds rest.
Complete 3 rounds
Then:
P1: Jerks (swap arm after 30secs or perform using double KB)
P2: Mountain Climbers
60seconds work the swap. Once both partners have completed both exercises then 60seconds rest.
Complete 3 rounds
Then:
P1: KB Bottoms Up Crush Press-ups
P2: Dead Cockroaches
60seconds work the swap. Once both partners have completed both exercises then 60seconds rest.
Complete 3 rounds
Then:
Cool down and Stretch
Thursday Partner Workout:
Warm-up
Then:
5x Barbells Cleans +
30secs x Alternate Rope Undulation
4 rounds – Rest period max 60secs
Then:
5x Barbell Thrusters +
30secs x Double Rope Undulation
4 rounds – Rest period max 60secs
Then:
5x Barbell Floor Press +
30secs x Snakes Rope Undulation
4 rounds – Rest period max 60secs
Then:
Finisher – Punch Drills
P1: 50x Punches – Jab and Crosses with every 10th punch (cross) to be a Knock Out punch
P2: Holding the Pads
Immediately to follow:
P2: Drops to the floor lying in a prone position while
P1: Still the gloves on Jumps/Bounds Side to Side over the partners body
Complete 10 rounds back to back with very minimal rest
Then:
Swap gloves and pads and repeat 10 rounds
Then:
Cool down and Stretch
Thursday Outdoor Speed Session:
Dynamic Warm-up
Then:
20mins Speed and Agility Drills
Then:
3x Staggered Sprints covering 100m
3x Floor Start Sprints covering 40m @60% max
3x False Start Sprints covering 40m @70% max
3x Jumping Back Start Sprints 40m @80% max
Rest 2 minutes between each set
Then:
3x 100m All out Sprint
Rest 2 minutes between each set
Then:
Jogging with Press-ups at each marker point.
As many markers as you want. We used 8 markers with a distance of 15m approx. At each marker we added 3 press-ups… 1st 3, 2nd 6, 3rd 9, 4th 12, 5th 15, 6th 18, 7th 21, 8th 24.
Then:
Cool down and Stretch
Friday Solo Session:
Kettlebell Mobility Warm-up
Halos+
Sling Shots (around the world) +
Good Morning +
Hot Potato +
Circular Cleans
Then:
1x Manmaker – 2x32kg Kettlebells +
25m x Farmers walk with 2x32kg Kettlebells
Complete 10 Rounds
Rest as and when needed.
Then:
3×3 Double Windmills (one KB at the top and one KB at the bottom)
Then:
Cool down and SMR
Saturday Solo Kettlebell Metabolic Conditioning:
Dynamic Warm-up
Then:
10x Double Swings +
10x Alternate Swings +
5x Single Arm Swings +
5x High Pulls +
10x Goblet Squats +
10x Push Press +
10x Good Mornings +
2mins x Run – Treadmills @10incline & @8mph +
2mins Rest
Complete 4 rounds
Then:
10x Double Swings +
30x Jumping Jacks +
10x Alt Swings +
30x High Knees +
10x High Pulls +
30secs x Low Knees +
10x Goblet Squats +
30x Jump Squats +
10x Push Press +
30x Bench Dips +
10x Good Mornings +
30x Jack Knife Deadlifts
Rest 2 minutes
Then:
Ab Circuit
3 exercises 30 reps
Then:
Cool down and Stretch
Remember the road is long as is life. Train like theres is no finish line but be smart about it. Above all keep the hunger alive.
