rugby Workout of the Day
Sunday, October 19, 2025Full-Body Explosiveness & Conditioning
Warm Up
2 Rounds
10 reps
Jumping Squat
8 reps per leg
Step Downs
2 Rounds
8 reps per arm
Single Arm Kettlebell High Pull
8 reps
Box Goblet Squat
Main Session
5 Sets
2 reps
Barbell Power Clean
4 Sets
3 reps
Barbell Front Squat
3 Rounds
6 reps per arm
Banded Explosive Landmine Press
10 reps per side
Isometric Lunge Pallof Press
3 Superset
20 metres
Sled Push
20 metres
Reverse Sled Pull
8 Sets
5 secs
Watt Bike
5s SPRINT / 25s OFF
Cool Down
1 Rounds
60 secs per leg
Standing Single Leg Hamstring Stretch
60 reps per leg
Weighted Ankle Stretch
60 reps per leg
Low Dragon Stretch
