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14 Workouts (With proper rest/rugby training days this cycle will take you 3 weeks to complete)


Day 1:


300 Jump Rope Warmup


21-15-9 
Russian Kettlebell Swing (omahakettlebell.blogspot.com)
115lb thruster


Day 2:


15 minutes as many as possible:

Max Push Ups
Sprint 100 yards

*begin sprint from push up position.

Complete above then:
Deadlift 5 RM
Lat Pull Downs 3 x max reps (3 min rest)

Day 3:

21, 15, 9 reps of:

Bench Press
Ring Dips

*Perform at 75% of 1 RM Bench Press

Complete above then:
Squats 3X5 

Day 4:


21-15-9


Turkish Get Ups (omahakettlebell.blogspot.com)
2 ft box jump
Handstand pushups

 

Day 5:

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Following Above:

Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps (3 min rest)

Day 6:

Bloody Dumbbells WOD

Standing hammer curl for 5 reps

Standing alternating shoulder press for 10 reps with each arm

Forward lunge for 10 reps with each leg

Bentover alternating row for 10 reps with each arm

Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg

Romanian deadlift for 20 reps

Standing calf raise (arms hanging at sides) for 30 reps

Loading: Start the series with a five repetition maximum standing hammer curl for good reason: a load that represents your 5RM for the hammer curl is usually a good starting point for this dumbbell complex.

Day 7:

As many rounds as possible in 20 minutes:

One round consists of:

1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

Day 8:

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

Day 9:

Complete as many rounds as possible in 15 minutes:

5 Push Press - 185 lbs
10 Handstand Pushups
15 GHD Back Extensions

Day 10:

As many rounds possible in 15 mins:

3 Deadlifts 315 lbs
20 Tiger Push Ups
100 meters on row machine

 

Day 11:

10-9-8-7-6-5-4-3-2-1: (10 sets increasing reps)

185 lb power cleans
Strict Pullups

Day 12:

Aqua Tiffy WOD
10 rounds of 50 meters (down and back in a 25m pool) of freestyle, kickboard, and breaststroke

 

Day 13:

21, 15, 9 Reps

Bench Press
Ring Dips

*Perform at 75% of 1 RM Bench Press

Complete above then:
Squats 3X5

Day 14:


Bloody Barbells WOD

Overhead squat for 10 reps

Hang clean for 10 reps

Standing military press for 10 reps

Bentover row for 10 reps

Lunge for 10 reps on each leg

Romanian deadlift for 20 reps

Front squat for 10 reps

Standing calf raise (barbell across upper back) for 30 reps

 

Loading: Start with an unloaded bar. From there, increase the load in 10 pound increments (a five pound plate on each side) until you find a load that challenges you from start to finish.

 

Workouts brought to you by Corey DeJong and Dr. Zach Korth
Current Omaha GOATS Players and
Wayne State College Rugby Alumni

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