Beyond Primal (Another RAW Workout)

Posted: March 20, 2012 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body, Shoulders
Tags: , , , , , , , , , ,

If you’ve watched Ultimate Fighter, you’ve seen the contestants do more than just work on their punches and ground game – they train to be in the ultimate shape so they can outlast their opponent. It’s not enough just to be strong, to be fast or to be skilled if you run out of breath. Conditioning training is essential – and that is training that combines strength and stamina. If done right, you should be breathing like you’ve never breathed before – like you are gasping for your very last breath. When you work that hard, it’s just a natural primal instinct – an instinct of just trying to stay alive. That’s why we named this RAW (Ridiculous A**Kicking Workout, dedicated to GNC Beyond Raw) PRIMAL. Enjoy!

Watch, while Steve Pfiester, trainer for ABC & VH1 weight loss reality shows, puts MMA fighters through this RAW workout in the BCx gym. Then follow the written workout below and let us know how you do! (NOTE: Optional exercises and video demonstration linked below to replace exercises requiring tools you may not have access too)



Clean & Press (you don’t need to go back to the floor on this one) & Double Unders
3 Sets: 20 reps, 15 reps, 10 reps (NO REST between sets)

Slam Ball, Ropes (or fast Front Raises), 80lb Heavy Bag Walking Lunges (or Overhead Walking Lunges)
3 Sets: 20 reps, 15 reps, 10 reps (NO REST between sets)

Push Press & Tire Wars (or Plyo Alligator Push-Ups)
3 Sets: 20 reps, 15 reps, 10 reps (NO REST between sets)

Wall-Ups, 6′ Bear Crawl & Push Ups
10 Wall-Ups, 10 Push-Ups X 5 Times (NO REST between sets)

NOTE: Mark your time for each Round to track progress & add intensity. Rest only between Rounds.

Do BCx at Max Fitness in Vero Beach or online at

  1. Hello, this is unquestionably a principallysplendid put up. In theory I’d wish to write like this as well – taking time and real energy to make a great article.!!!. but what can I say… I procrastinate alot and by no means appear to get anything done. Thank You

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