rugby Workout of the Day
Wednesday, October 22, 2025Full-Body Strength, Power & Conditioning
Warm Up
3 Rounds
7 reps
Dumbbell Seated Cuban Rotation
8 reps per leg
Alternating Box Step Ups
7 reps per leg
Fire Hydrant
Main Session
5 Sets
3 reps
Trap Bar Deadlift Jump
3 Rounds
7 reps per arm
Single Arm Dumbbell Half Kneeling Overhead Press
7 reps per arm
Single Arm Cable Half Kneeling Lat Pulldown
3 Rounds
8 reps
Dumbbell Cuban Press
20 metres per arm
Single Arm Kettlebell Bottoms Up Front Rack Carry
3 Rounds
20 metres
Sled Push
20 metres
Reverse Sled Pull
8 Rounds
20 secs
Watt Bike
20s ON / 10s OFF
Cool Down
2 Sets
45 secs per leg
Standing Single Leg Hamstring Stretch
45 reps per leg
Weighted Ankle Stretch
45 reps per leg
Low Dragon Stretch
