rugby Workout of the Day
Saturday, July 12, 2025Power & Endurance
WARM UP
2 Rounds
8 reps
Bear Crawl
30 secs per leg
Single Leg Balance (Eyes Closed)
4 reps
Depth Jumps
MAIN SESSION
3 Sets
7 reps
Double Kettlebell Suitcase Deadlift
5 Sets
5 reps
Barbell Power Clean
4 Rounds
40 metres
Dumbbell Farmers Carry
6 reps per arm
Single Arm Landmine Press (Explosive)
2 Rounds
3 mins
Run
Run a steady pace
2 mins
Run
Run a moderate pace
30 secs
Run
Sprint fast pace
COOL DOWN
3 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
