rugby Workout of the Day
Wednesday, December 17, 2025Full-Body Explosiveness & Conditioning
Warm Up
2 Rounds
8 reps
Pause Air Squat
8 reps per leg
Alternating Box Step Ups
5 reps
Depth Jumps
Main Session
5 Sets
2 reps
Barbell Power Clean
4 Sets
4 reps
Barbell Front Squat
3 Rounds
6 reps per arm
Single Arm Landmine Row to Rotational Press
30 secs
Wall Sit
3 Superset
20 metres
Sled Push
20 metres
Kettlebell Farmers Carry
8 Sets
10 secs
Watt Bike
10s SPRINT / 20s 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
