Conditioning - The Hard Way

Tonight I had a conditioning session with a good mate of mine.

Plan was to train for 45 minutes using extremely intense exercises and portable equipment using a rugby pitch.

The session ended up being a cracker, very very tough. Here's the breakdown:-

Round 1 - Rope/Kettlebell Drag Sprint with Arm Over Arm
15M rope with 16kg kettlebell attached to one end.
Front one side of the pitch, rope coiled and KB tied to one end, take hold of the opposite end of rope.

Sprint out with rope over shoulder and run/dragging the rope and bell full width of the pitch.
Once their arm over arm coil the rope in as fast as possible, sprint back again pulling rope/bell and arm over arm again.

Partner then goes.

Repeat for 5 rounds. We managed 5 rounds each to total time 11 mins 20 seconds.
GREAT drill for Rugby players this.

Round 2 - 20kg Plate Over Head Walking Lunge/9kg Slam Ball Slams
First player does walking lunges with 20kg plate over head for 10m out and 10m back.
Second player slams ball repeatedly.
Then swap over, no rest.

When both done, rest 90 seconds and repeat for 3 rounds total.

Round 3 - Wolverson Fitness Low Sled Push
This round employed the use of a push/pull sled as per this link http://www.wolverson-fitness.co.uk/Push-Pull-Sled_AYWE2.aspx?0

The name of the game was player one holds the handles and the back and sprints pushing the sled for 1/3 of the rugby pitch. Player 2 then sprints pushing back while player 1 walks along side.
Repeat for 5 rounds.

Great session tonight, very challenging and great fun.

Give it a go!