Posted on April 19, 2023 by Kate Halsall

Our workout today is inspired by the Women’s Six Nations Championship which comes to a close at the end of this month. As fans of any sport here at motive8, we are always in awe of the training regime people follow. So here’s our little workout designed to mimic training like a rugby player!


The emphasis here is on “big” exercises – so think compound lifts. We’re looking at a strength range for repetitions – 1 to 5 repetitions, 2 to 6 sets, with 80% of 1-repetition maximum (1RM) .


Think explosiveness! We’re now talking plyometric and sprints.

The Workout

Warm up:

Barbell Complex. This should be a light- ish weight, and I would recommend 10 reps of each exercise in the complex and 3 sets.

Strength set:

Deadlift – 3 sets, 5 reps

Bench Press – 3 sets, 5 reps

Military Press – 2 sets, 5 reps

Pull Ups – 1 set, 5 reps

Power set:

B1. Explosive Vertical Jump x 3. Reach as high as you can

B2. Hill Sprints x 3


Don’t ignore stretching! Mobilisation and dynamic stretching is a must!

If you’re looking to train for something specific, why not contact one of our Personal Training Team? We have lots of different experience and are more than happy to discuss training plans with you.