rugby Workout of the Day
Sunday, March 1, 2026Full-Body Explosiveness & Sprint Conditioning
Warm Up
3 Rounds
20 reps
Fast Feet Toe Taps
7 reps per leg
3 Step Wall Drive
8 reps per leg
Med Ball Lateral Jumps
Main Session
5 Sets
2 reps
Barbell Hang Power Clean
4 Sets
4 reps
Barbell Front Squat
5 Sets
20 metres
Sled Push
3 Rounds
8 reps per arm
Single Arm Landmine Tall Kneeling Shoulder Press
5 reps
Dead Hang to Pull Up
8 Sets
5 secs
Watt Bike
5s SPRINT / 25s OFF
Cool Down
3 Rounds
45 secs per leg
Weighted Ankle Stretch
45 secs per leg
Low Dragon Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
