rugby Workout of the Day
Tuesday, September 23, 2025Full-Body Explosiveness & Conditioning
Warm Up
2 Rounds
5 reps per side
Worlds Greatest Stretch
10 reps
Cat Camel Stretch
2 Rounds
8 reps
Box Goblet Squat
8 reps per leg
Jumping Lunges
Main Session
5 Sets
2 reps
Barbell Power Clean
4 Sets
3 reps
Barbell Pause Front Squat
5 Sets
30 secs
Watt Bike
30s ON / 30s OFF
3 Rounds
20 metres
Reverse Sled Pull
8 reps per arm
Single Arm Dumbbell Power Snatch
8 Sets
20 secs
Watt Bike
20s ON / 10s OFF
Cool Down
1 Sets
60 secs per leg
Standing Single Leg Hamstring Stretch
60 reps per leg
Weighted Ankle Stretch
60 reps per leg
Low Dragon Stretch
