Maintain your edge this off-season with a high-impact pull session designed by the team at SW7 Academy. This workout targets upper body strength, muscular endurance, and rugby-specific conditioning to keep you ready for game day.
Off Season Pull Session
1. Tempo Chest-Supported T-Bar Row
4 sets of 6 reps
Tempo: 3-second eccentric, 2-second concentric
2. Lat Pulldown
4 sets of 10 reps
3. Superset Circuit (3 Rounds Each)
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3a. Rear Delt Fly – 3 sets of 10
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3b. Hammer Curls – 3 sets of 10
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3c. Upright Row – 3 sets of 10
Conditioning Finishers
Finisher A: 15-12-9 Reps/Calories (As Fast As Possible)
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Rower (calories)
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Single-Arm Row (each side)
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Leg Raises
Finisher B: 15-12-9 Reps/Calories (As Fast As Possible)
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Ski Erg (calories)
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Lateral Plank Dips (each side)
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Decline Push-Ups
Coach's Note from SW7 Academy:
These finishers are designed to push your capacity under fatigue—just like match conditions. Prioritise clean reps, but push the pace.
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