rugby Workout of the Day
Sunday, February 22, 2026Full-Body Explosiveness & Conditioning
Warm Up
1 Sets
5 mins
Watt Bike
warm up ride
3 Rounds
5 reps
Jefferson's Curl
14 reps per leg
Single Leg Pogo Jumps
Main Session
5 Sets
2 reps
Barbell Power Clean
5 Sets
2 reps
Trap Bar Deadlift
3 Rounds
8 reps per arm
Standing Filly Press
5 reps
Box Jump
3 Rounds
30 metres
Dual Dumbbell Overhead Carry
30 secs
Dead Hang
4 Sets
2 km
Watt Bike
30 secs
Watt Bike
2k easy / 30s hard
Cool Down
2 Rounds
45 secs per leg
Weighted Ankle Stretch
45 secs per leg
Low Dragon Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
