rugby Workout of the Day
Monday, May 11, 2026Full-Body Power & Conditioning
Warm Up
3 Rounds
8 reps per leg
Lateral Jumps
8 reps per leg
Fire Hydrant
5 reps per leg
Single Leg Cone Touch
Main Session
5 Sets
3 reps
Trap Bar Deadlift
4 Sets
6 reps
Barbell Front Squat
3 Rounds
6 reps per arm
Single Arm Landmine Row to Rotational Press
20 metres per arm
Single Arm Dumbbell Overhead Carry
3 Rounds for Time
10 metres
Sled Push
8 reps
Dumbbell Thruster
6 reps
Burpee
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
