GPP (S and C)

Program Information

  • A program aimed at General physical preparedness through basic strength and conditioning work – look good, feel good and be strong, fit and healthy.
  • Strength, power and energy system focus
  • Strength work
  • Capacity work
  • Limited technical lifts and skills
  • Focused barbell and gymnastic strength
  • You’ll only be limited by how hard you want to work!

Desirable equipment

  • Either/or all: rower, bike, ski, bike erg, echo, somewhere to run
    *can get away with only one of these options
  • Barbell + weights
  • Squat rack
  • Bench
  • Box
  • Bands (for pull ups, band sprints)
  • Pull up station
  • KB’s in pairs- can scale reps and movements buy 16kg or 24kg
  • DB’s 15/22.5kg + 22.5/35kg preferred
  • Deadball/sand bag filled to ability level 80/100/120/150lb options

NON essential

  • More cardio machine options
  • More DB weights
  • More sand bag options
  • More KB options
  • Sled
  • Bench with incline
  • Access to Facebook group
  • Direct contact with RAW coach
  • Weekly Program published in advance (4 sessions a week)
  • Feedback and coaching given through comments section with personal email replies

$5USD per week

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