rugby Workout of the Day
Tuesday, December 16, 2025Upper Body Power
Warm Up
3 Rounds
10 reps per side
Plank Lateral Crawl
8 reps
Prone Angel
14 reps
Dumbbell Lateral Raise
choose a low weight for these
Main Session
3 Sets
250 mins
Rowing
This will test your anaerobic endurance
3 Sets
7 reps per arm
Banded Explosive Landmine Press
Focus on exploding that push movement
5 Sets
7 reps
Double Kettlebell Gorilla Row
Speed reps, 7 reps with 20 secs in between
3 Sets
8 reps per arm
Double Kettlebell Alternating Push Press
3 Rounds
10 reps
Dumbbell Bicep Curl
10 reps
Tricep Dips
3 Sets
250 mins
Rowing
This will test your anaerobic endurance
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
