rugby Workout of the Day
Monday, July 28, 2025Power & Endurance
Warm Up
3 Rounds
6 reps
Depth Jumps
6 reps per leg
Lateral Jumps
10 reps
Band Pull Aparts
MAIN SESSION
3 Rounds
6 reps
Box Jump
12 reps
Dumbbell Lateral Raise
3 Sets
8 reps
Trap Bar Deadlift
if you don't have a trap bar, use two kettlebells
3 Sets
6 reps
Med Ball Slam to Broad Jump
8 reps per arm
Single Arm Dumbbell Push Press
4 Rounds
30 secs
Watt Bike
sprint pace
2 mins
Watt Bike
Bike a steady pace
You can do this as a running variation if you prefer
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
