rugby Workout of the Day
Saturday, October 18, 2025Full-Body Explosiveness & Conditioning
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
16 reps
Pogo Lateral Jumps
4 reps per leg
Single Leg Cone Touch
Main Session
5 Sets
3 reps
Trap Bar Deadlift
3 Sets
8 reps
Dumbbell Goblet Squat
3 Rounds
20 metres per arm
Single Arm Farmers Carry March
5 reps per arm
Single Arm Landmine Press (Explosive)
3 Rounds
5 reps per side
Med Ball Rotational Slam
20 metres per arm
Single Arm Dumbbell Overhead Carry
8 Sets
20 secs
Watt Bike
20s ON / 10s OFF
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
