rugby Workout of the Day
Tuesday, August 4, 2026Full-Body Explosiveness & Conditioning
Warm Up
2 Rounds
10 reps
Jumping Squat
8 reps per leg
Step Downs
30 secs
Deep Squat Hold
Main Session
5 Sets
3 reps
Barbell Power Clean
4 Sets
5 reps
Barbell Front Squat
3 Sets
6 reps per arm
Single Arm Landmine Press (Explosive)
3 Superset
20 metres
Dual Dumbbell Overhead Carry
20 metres
Kettlebell Farmers Carry
8 Sets
15 secs
Watt Bike
15s SPRINT / 15s OFF
Cool Down
1 Rounds
60 secs per leg
Standing Single Leg Hamstring Stretch
60 reps per leg
Weighted Ankle Stretch
60 reps per leg
Low Dragon Stretch
