rugby Workout of the Day
Thursday, April 30, 2026Power, Core & Conditioning
Warm Up
2 Rounds
20 reps
Fast Feet Toe Taps
8 reps per arm
Single Arm Kettlebell Bottoms Up Overhead March
8 reps per leg
Single Leg Cone Touch
2 reps
Box Jump
Main Session
5 Rounds
3 reps
Barbell Clean High Pull
4 Rounds
5 reps
Barbell Front Squat
3 Rounds
6 reps per leg
Drop Split Squats
6 reps per arm
Single Arm Landmine Row to Rotational Press
3 Superset
20 metres
Sled Push
20 metres
Kettlebell Farmers Carry
Cool Down
1 Rounds
60 secs per leg
Weighted Ankle Stretch
60 secs per leg
Low Dragon Stretch
60 secs per leg
Standing Single Leg Hamstring Stretch
