rugby Workout of the Day
Thursday, October 2, 2025Full-Body Explosiveness & Sprint Conditioning
Warm Up
2 Rounds
20 reps
Fast Feet Toe Taps
7 reps per leg
Single Leg Wall Drive
1 Sets
5 mins
Watt Bike
5 mins easy warm up
Main Session
5 Sets
2 reps
Barbell Power Clean
4 Sets
6 reps
Kettlebell Goblet Squat
4 Rounds
20 metres
Sled Push
20 metres
Reverse Sled Pull
3 Rounds
8 reps per arm
Single Arm Landmine Tall Kneeling Shoulder Press
5 reps
Dead Hang to Pull Up
4 Rounds for Time
250 secs
Rowing
10 reps
Burpee
Cool Down
3 Rounds
45 secs per leg
Weighted Ankle Stretch
45 secs per leg
Low Dragon Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
