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Feeling motivated after the British & Irish Lions Tour?

Get prepped for a new season with Sam Warburton and SW7 Academy's rugby conditioning session.

GO EVERY MINUTE FOR 6 MINS:

  • Min 1) 2x 22m and back (< 22 seconds)

  • Min 2) 3x 22m and back (< 33 seconds)

  • Min 3) 4x 22m and back (< 44 seconds)

  • Min 4) 100m effort (<20–30 seconds)

  • Min 5) 100m effort (<20–30 seconds)

  • Min 6) Broken Bronco Effort (< 60s)

Rest 2 minutes


B) GO EVERY 30 SECONDS x6

  • 40m effort

Rest 2 minutes


C) GO EVERY 30 SECONDS x6

  • 40m effort

Rest 2 minutes


D) REPEAT BLOCK A (6 min EMOM)

  • Min 1) 2x 22m and back (< 22 seconds)

  • Min 2) 3x 22m and back (< 33 seconds)

  • Min 3) 4x 22m and back (< 44 seconds)

  • Min 4) 100m effort (<20–30 seconds)

  • Min 5) 100m effort (<20–30 seconds)

  • Min 6) Broken Bronco Effort (< 60s)

The remainder of the minute / 30s will be your rest before the next round starts, so there’s your incentive to get them done quickly!

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