rugby Workout of the Day
Tuesday, October 7, 2025Full-Body Explosiveness & Sprint Conditioning
Warm Up
2 Rounds
20 reps
Fast Feet Toe Taps
8 reps per leg
Step Downs
4 reps
Depth Jumps
Main Session
4 Sets
3 reps
Barbell Power Clean
4 Sets
5 reps
Barbell Front Squat
3 Rounds
6 reps per arm
Single Arm Landmine Press (Explosive)
6 reps per leg
Explosive Step Up with Knee Drive
3 Rounds
40 metres
Kettlebell Farmers Carry
12 reps
Kettlebell Swing
8 Rounds
15 secs
Watt Bike
15s SPRINT / 15s 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
