rugby Workout of the Day
Wednesday, April 29, 2026Upper Body Strength & Power
Warm Up
2 Rounds
6 reps
Single Arm Dumbbell Seated Cuban Press
8 reps per side
Alternating Single Arm Kettlebell Plank Pull Through
5 metres per side
Plank Lateral Crawl
Main Session
5 Sets
2 reps
Barbell Bench Press
5 Sets
4 reps
Barbell Strict Press
3 Sets
8 reps
Weighted Chin Up
2 Sets
max reps
Hand Releasing Push Ups
max reps - record your amount of push ups
3 Rounds
20 reps
EZ Bar Standing Bicep Curl
20 reps
Cable Rope Standing Tricep Pushdown
Cool Down
1 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
60 secs per arm
Deltoid Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
