rugby Workout of the Day
Saturday, November 22, 2025Upper Body & Power
Warm Up
3 Rounds
10 reps per side
Shoulder Taps
8 reps
Prone Angel
30 secs
Dead Hang
Main Session
6 Sets
3 reps
Barbell Bench Press
Low weight, short intervals
Rugby Application: Trains upper body explosiveness and fast force production
3 Rounds
6 reps per side
Single Arm Landmine Row to Rotational Press
6 reps
Med Ball Slam
be explosive with those slams
Rugby Application: Improves unilateral pressing power
3 Rounds
8 reps per side
Bird Dog Row
max reps
Chin Up
3 Rounds
30 secs
Seated Dumbbell Overhead Hold
30 secs
Half Push Up Isometric
Cool Down
2 Rounds
30 secs per arm
Overhead Single Arm Tricep Stretch
6 reps
Jefferson's Curl
30 secs per arm
Single Arm Chest Stretch on Wall
