rugby Workout of the Day
Saturday, October 4, 2025Full-Body Power & Conditioning
Warm Up
3 Rounds
8 reps per leg
Lateral Jumps
5 reps per leg
Worlds Greatest Stretch
8 reps per leg
Miniband Feet Lateral Walk
Main Session
5 Sets
2 reps
Barbell Power Clean
4 Sets
5 reps
Barbell Front Squat
3 Rounds
10 reps
Dumbbell Seated Overhead Press
6 reps per side
Cable Half Kneeling Low to High Chop
4 Rounds for Time
250 metres
Watt Bike
6 reps
Dumbbell Devil Press
250 metres
Rowing
2 Sets
max reps
Dead Hang
2 efforts at recording your max. hang time
Cool Down
2 Rounds
45 secs per leg
Weighted Ankle Stretch
45 secs per leg
Low Dragon Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
