Archives for February2013

Monday Workout

5km Fartlek training with Elevation Mask

Monday Workout

6 x 400m Intervals (1min rest between)
Wholebody Superset Circuit

Friday Workout

10km Ride
5km Run

Wednesday Workout

8 x 300m hill sprints
2km run with 5kg

Monday Workout

7km Run


When you have a distinct goal to train for you tend to train better and harder, so with that in mind let me introduce you to our new RAWNRG 500 CLUB.

YOUR challenge throughout 2013 is to earn the 500 CLUB Red Shirt by completing 2 activities in the allocated times.

1: 500 Push Ups                           = Males: 28mins                  Females: 45mins
Males must do Full push ups. (On hands and feet)
Females can change between full push ups and on the knees.
Full arm extension at the top, lower until shoulders are level with the elbows, body straight.

2: 500 Kettlebell Swings               = Males: 20mins @ 16kg     Females: 25mins @ 12kg
Kettlebell must come up to eye level during the swing.
May perform single and/or two hand swings.

Once you have completed both activities under my supervision you will have earnt your Free RAWNRG 500 CLUB Red Shirt/Singlet.

Cost: $10 per attempt.

Special Prize: A prize will be awarded to the person with the fastest aggregate times throughout 2013.

500 CLUB VIP: If you beat both of my times you will earn the Black 500 CLUB VIP T-shirt.
500 Kettlebell Swings = 17:12mins
500 Push Ups = 25:52mins

It is going to be hard so no apologies for that, as it’s meant to be.

Once you truely push yourself and achieve your goal, you will know that you have earnt it..

So Train Smart, Train Hard and when it’s time GO HARD!!

Good luck

Copyrite © 2013 RAWNRG

Friday Workout – Elevation Mask

6 x 400m Intervals (100m walk rest between)
12 x 20/40’s
4 x 10 Kettlebell OH Walking Lunge @ 16kg
4 sets 20,15,10,5 Pull Ups

Incentives program 2013

Don’t forget Team our Incentives program starts today. Details below:

Starting in Feb I will be running 2 new incentives as detailed below..
1: The person who attends and participates in the most RAWNRG Group sessions in the period 1 Feb – 1 Jul 2013.
Prize: Nike GPS Sports Watch valued $240 (Choice of colour)

2: The person who introduces the most friends to Saturday Group sessions in the period 1 Feb – 1 Jul 2013.
*Note: They must be a different friend every session..

Prize: $200 gift voucher from Shoes Feet Gear or Lorna Jane.

Updates will be posted monthly so you get to see who is in the running..

Who will be the winner/s???