rugby Workout of the Day
Friday, September 19, 2025Full-Body Explosiveness & Sprint Conditioning
Warm Up
2 Rounds
20 reps
Fast Feet Toe Taps
6 reps per leg
Drop Split Squats
4 reps
Depth Jumps
Main Session
5 Sets
2 reps
Barbell Power Clean
4 Sets
4 reps
Barbell Front Squat
3 Rounds
6 reps per arm
Single Arm Landmine Press (Explosive)
5 reps
Dead Hang to Pull Up
3 Rounds
20 metres per arm
Single Arm Dumbbell Farmers Carry
12 reps
Banded Kettlebell Swings
8 Rounds
20 secs
Watt Bike
20s SPRINT / 10s EASY
Cool Down
1 Rounds
60 secs per leg
Weighted Ankle Stretch
60 secs per leg
Low Dragon Stretch
60 secs per leg
Standing Single Leg Hamstring Stretch
