rugby Workout of the Day
Tuesday, September 22, 2026Upper Body Power & Conditioning
Warm Up
3 Rounds
10 reps per side
Plank Lateral Crawl
8 reps
Prone Angel
30 secs
Dead Hang
Main Session
6 Sets
3 reps
Dumbbell Bench Press
Similar to last week, we are doing speed reps with 20 secs rest
6 Sets
4 reps
Inverted Row
explode with each reps
3 Rounds
30 reps per side
Single Arm Dumbbell Side Plank
8 reps
Banded Assisted Plyo Push Ups
6 Sets
250 mins
Rowing
This will test your anaerobic endurance. Go hard in each 250m
Cool Down
2 Rounds
30 secs per arm
Overhead Single Arm Tricep Stretch
6 reps
Jefferson's Curl
5 reps
Hamstring Walkout
