Program Information

  • A true Strength and Conditioning program specifically designed with sound strength and conditioning principles.
  • Aimed to help those who want a sound foundation in strength, gymnastics and conditioning.
  • Separates skill strength and power components to allowed dedicated time for practise
  • Conditioning pieces are true conditioning pieces and typically but not always lower skill and weight to allow for the desired training effect to be achieved.
  • Five training days a week. Occasional extra swim sessions.
  • Includes warm ups, scaled options
  • Direct contact with RAW coach
  • Weekly Program published in advance
  • Active recovery days programmed
  • Access to facebook group
  • Feedback and coaching given through comments section with personal email replies

US$15 per week


Equipment Frequently used

  • Barbell
  • DB’s
  • Kettlebells
  • Deadballs
  • Pull up rig
  • Rings
  • Skipping rope
  • Rower (and or AD, ski erg, bike erg)

Optional but not essential equipment

  • Prowler/sled
  • AD
  • Ski erg
  • Bike erg
  • Jerk blocks

If athletes do not have access to the equipment listed for a particular WOD our Facebook group is available to ask for substitute movements OR you can contact a RAW coach directly via email.