8 x 400m Sprints (2min rest between)
100 Pull Ups
15 x Pull Up
15 x DB Incline Bench Press @ 24kg
15 x Crunch @ 15kg
15 x Kettlebell Swing @ 20kg
15 x Deadball Slam @ 10kg
15 x Torsonator Power drive @ 30kg
(5 times through)
then
20 x Pushup
20 x Lying Pull Up
20 x Deadball Slam @ 10kg
(4 times through)
6 x 6 Bench Press@90,100,120,130,120,100kg
6 x 6 Turkish Get Ups @ 24kg
6 x 8 Chin Ups
6 x 8 DB Snatch @ 30kg
6 x 20 Crunches @ 10kg
2 x 50 Kettlebell Swings @ 24kg
KAOS MMA
30secs on each of the following exercises:
Dumbbell Carry @ 2 x 30kg
Sprawls
Chin Ups
Ground & Pound
Box Jumps
DB Snatch @ 20kg
Skip
Bus Driver @ 15kg
Medball Slams 5kg
Punch/Elbow/Knee/Kick Combos
5 cycles with 2 min rest between.
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
am – Intervals
- 8 x 200m Hills (Walk down recovery)
- 6 x 400m Sprints
- 2km Slow Run
pm – Bodyweight
- 250 x Chin Ups/Lying Pull Ups
- 250 x Push Ups (Incline,Decline,Plyometric)
- 250 x Abs (Crunch,Insteps,Hanging Leg Raise)
- 250 x Squats/Walking Lunges/Box Jumps
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
am – Treadmill Intervals
- 1km slow run warm up
- 4 x 800m @ 14km/h, Lvl 2 Incline
- 4 x 400m @ 16km/h 4 x 200m @ 18km/h
- (1min Rest between runs)
pm – Bodyweight
- 5 x 10 Chin Ups
- 5 x 10 Dips
- 5 x 20 Hanging Leg Raises
- 5 x 20 Box Jumps
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
- 10 x 30secs work/30 rest FSPP (Front Squat Push Press) @ 2 x 16kg Kb
- 10 x 4reps Chin ups @ 20kg 10 x 1min Overhead Walking Lunge @ 24kg Kb
- 10 x 30secs work/30 rest Deep Pushups between 2 steps @ 20kg weight vest 2km Row
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
5 Circle Chin ups +
20 Plyometric Push Ups +
10 Hanging Leg Raise @ 10kg Medball +
30 Squats
10 times through
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
