What is a ‘R.A.W Pump’?
R.A.W Pump also known as functional pumps are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure or movements, and aerobic work.
The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!
You can come and do them on a day when you aren't feeling like doing as much intensity with our TWR sessions.
Have fun with them!
Sample R.A.W Pump
Block 1
10 Sets of:
200m Run
4 Strict Pull-ups
Rest As Needed
Block 2
Sets x Reps
10 x 10 Barbell Curl
10 x 10 Tricep Extension
10 x 10 Seated Row
10 x 10 Tricep Push Downs