Program Information

  • Program designed specifically for the MASTERS athlete
  • The program takes into consideration the extra responsibilities a mature athlete may have, such as, work, family and life in general.
  • Not only offers a smart way athletes can balance training and work BUT also aims to help ones chance at making the Masters Regionals as well as moving forward to the Masters Games.
  • Acknowledges the extra attention that may be required from accumulated injuries and extra uncontrollable life stresses.
  • Age group/categories for workouts 35-50 years and 50 years plus
  • 6 training days a week with one swim day (every seconds week typically)
  • Active recovery days programmed
  • Occasional and OPTIONAL double days
  • Includes warm ups, scaled options
  • Competition taper and competition analysis and strategy and preparation
  • Direct contact with RAW coach
  • Weekly Program published in advance
  • Access to f=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.