SW7 Academy Workout Series

British & Irish Lions Rugby Conditioning Session

Feeling motivated after the British & Irish Lions Tour?

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

A) Go Every Minute for 6 Minutes

1. Min 1) 2x 22m and back (< 22 seconds)
2. Min 2) 3x 22m and back (< 33 seconds)
3. Min 3) 4x 22m and back (< 44 seconds)
4. Min 4) 100m effort (< 20–30 seconds)
5. Min 5) 100m effort (< 20–30 seconds)
6. 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)

1. Min 1) 2x 22m and back (< 22 seconds)
2. Min 2) 3x 22m and back (< 33 seconds)
3. Min 3) 4x 22m and back (< 44 seconds)
4. Min 4) 100m effort (< 20–30 seconds)
5. Min 5) 100m effort (< 20–30 seconds)
6. 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!