#WOTW: SW7 Academy Exclusive

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)

• 3a. Rear Delt Fly – 3 sets of 10

• 3b. Hammer Curls – 3 sets of 10

• 3c. Upright Row – 3 sets of 10

Conditioning Finishers

Finisher A: 15-12-9 Reps/Calories (As Fast As Possible)

• Rower (calories)

• Single-Arm Row (each side)

• Leg Raises

Finisher B: 15-12-9 Reps/Calories (As Fast As Possible)

• Ski Erg (calories)

• Lateral Plank Dips (each side)

• 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.