Workout Routine

Free

Rugby Off-Season (First 5)

by Baer451

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Targeted muscles
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Workouts

Lower Body I

Sled Sprint 30m

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
45 lbs
1
180 sec
2
40% 1RM
45 lbs
1
180 sec

Sled Sprint 30m

2×1

Ground Sprints 10m

Set
Reps
Rest time
1
1
60 sec
2
1
60 sec
3
1
60 sec
4
1
60 sec

Ground Sprints 10m

4×1

Half Kneeling Sprint 20m

Set
Reps
Rest time
1
1
240 sec
2
1
240 sec

Half Kneeling Sprint 20m

2×1

Non CM Vertical Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
60 sec
2
–
–
1
60 sec
3
–
–
1
60 sec
4
–
–
1
60 sec
5
–
–
1
60 sec
6
–
–
1
60 sec
7
–
–
1
60 sec
8
–
–
1
60 sec

Non CM Vertical Toss

8×1

Non CM Broad Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
60 sec
2
–
–
1
60 sec
3
–
–
1
60 sec
4
–
–
1
60 sec
5
–
–
1
60 sec
6
–
–
1
60 sec
7
–
–
1
60 sec
8
–
–
1
60 sec

Non CM Broad Jump

8×1

Band Resisted Non CM Jump

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
20 lbs
6
120 sec
2
20% 1RM
20 lbs
6
120 sec
3
20% 1RM
20 lbs
6
120 sec

Band Resisted Non CM Jump

3×6

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
65% 1RM
100 lbs
10 +
amrap
180 sec

squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
70% 1RM
105 lbs
10 +
amrap
180 sec

romanian deadlift

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
8 +
amrap
180 sec

bulgarian split squat

2×8+

Nordic Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Nordic Curl

3×8

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
180 sec
2
70% 1RM
18 lbs
10
180 sec
3
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Calf Raise

3×10+

Ab Wheel Scrum Walk 10m

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec

Ab Wheel Scrum Walk 10m

3×1

Upper Body I

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
65% 1RM
100 lbs
12 +
amrap
180 sec

bench press

2 sets

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
27 lbs
15 +
amrap
180 sec

Single Arm Cable Pulldown (Elbow To Pelvis)

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
15 +
amrap
180 sec

incline bench press

2 sets

Wide Grip Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
60% 1RM
65 lbs
15 +
amrap
180 sec

Wide Grip Pull-Up

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
15 +
amrap
180 sec

seated overhead press

2 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
27 lbs
15 +
amrap
180 sec

Cable Pullover

2 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
15 +
amrap
180 sec

Side Lying Lateral Raise

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
15 +
amrap
180 sec

rear delt fly

2 sets

Trap-3-Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
15 +
amrap
180 sec

Trap-3-Raise

2 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
15 +
amrap
180 sec

Preacher Curl

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
27 lbs
15 +
amrap
180 sec

tricep pushdown

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
15 +
amrap
180 sec

hammer curl

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
60% 1RM
15 lbs
15 +
amrap
180 sec

overhead triceps extensions

2 sets

Workout 3

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

Set
Reps
Rest time
1
1
240 sec
2
1
240 sec
3
1
240 sec

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

3×1

Ground Sprints 10m

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
1
120 sec
2
0% 1RM
1
120 sec
3
0% 1RM
1
120 sec

Ground Sprints 10m

3×1

Stiffness Skips

Set
Time
Rest time
1
60 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Stiffness Skips

3 sets

Bounds On Grass 20m

Set
Reps
Rest time
1
1
180 sec
2
1
180 sec
3
1
180 sec

Bounds On Grass 20m

3×1

Single Leg Pogos 20m

Set
Reps
Rest time
1
1
100 sec
2
1
100 sec
3
1
100 sec

Single Leg Pogos 20m

3×1

Split Stance Pogos 20m

Set
Reps
Rest time
1
1
100 sec
2
1
100 sec
3
1
100 sec

Split Stance Pogos 20m

3×1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
70% 1RM
105 lbs
10 +
amrap
180 sec

deadlift

2 sets

Step Up

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
10 +
amrap
180 sec

Step Up

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
70% 1RM
105 lbs
10 +
amrap
180 sec

hip thrust

2 sets