rugby Workout of the Day
Thursday, March 19, 2026High-Intensity Intervals (Higher Density)
Warm Up
2 Rounds
10 metres
Bear Crawl
8 reps
Toe Grab Squats
8 reps
Shoulder Clock
40 reps
Pogo Lateral Hops
Main Session
15 Rounds for Time
20 secs
Assault Bike
4 reps
Box Jump Overs
5 reps per side
Med Ball Rotational Slam
8 Rounds
15 secs
Hollow Hold
15s Hold, 15s Rest
Cool Down
1 Rounds
45 secs per leg
Seated Single Leg Hamstring Stretch
45 reps per leg
Pigeon Pose
45 secs
Cobra Stretch
