rugby Workout of the Day
Saturday, June 28, 2025Power & Endurance
Warm Up
3 Rounds
5 reps per leg
Med Ball Lateral Jumps
250 metres
Rowing
5 reps per leg
Single Leg Cone Touch
Main Session
4 Sets
7 reps per side
Single Arm Kettlebell Suitcase Deadlift
4 Sets
7 reps
Dumbbell Incline Bench Prone Row
4 Rounds
6 reps
Depth Broad Jumps
6 reps per arm
Single Arm Landmine Press (Explosive)
4 Rounds
400 metres
Run
Run a steady pace
100 metres
Run
Run a fast pace
Cool Down
2 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
