Rugby Renegade WOD Bible

Warning/Disclaimer
This book is for reference and informational purposes only and is in no way intended
as medical counseling or medical advice. The information contained herein should
not be used to treat, diagnose or prevent any disease or medical condition without
the advice of a competent medical professional. The activities, physical or otherwise,
described herein for informational purposes, may be too strenuous or dangerous for
some people and the reader should consult a physician before engaging in them. The
author shall have neither liability nor responsibility to any person or entity with
respect to any loss, damage or injury caused or alleged to be caused directly or
indirectly by the information contained in this book.

Copyright © 2016 Rugby Renegade Ltd
First published March 2016

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www.rugbyrenegade.com 1

CONTENTS

HOW TO USE THIS BOOK 3

RUGBY RENEGADE MACHINE MAKER 4

THE BEAR COMPLEX 7

WATTBIKE SESSIONS FOR RUGBY 10

SIMPLE RUNNING SESSIONS 11

THE AEROBIC SYSTEM AND MAS FOR RUGBY 13

ROWING FOR RUGBY 16

SWIMMING FOR RUGBY 18

NO EQUIPMENT WORKOUTS 21

RUGBY RENEGADE WODS 24

CONCLUSION 31


HOW TO USE THIS BOOK

Thanks for purchasing the Rugby Renegade WOD Bible. The purpose of this
eBook is to give you everything you need get be the best conditioned rugby
player you can be. We have included some of our most effective fitness sessions
and WODs from over 2 years of online programming and over 2 decades of
experience working in professional rugby.

If you want to jump right in start with the 52 WODs, beginning on page 24. These
are sessions ready to go and are great finishers after strength and power
sessions. If you want a more challenging workout why not select 3-4 of these
WODs and combine them to make an awesome game day conditioning session.

If you want to learn how to make your own sessions read the first chapter; which
shows you how to create the most effective, fun and demanding sessions. The No
Equipment workout chapter may be helpful if you are out of town or on holiday
too.

Otherwise pick and choose sessions based on your access to equipment or injury
needs. For instance, if you have an upper limb injury the WattBike sessions are
for you. Or if you have been doing loads of running in your rugby sessions why
not try out a pool session to alleviate your joints but still get a cardiovascular
stimulus.

Most of all train hard, push yourself and do workouts that you enjoy!


RUGBY RENEGADE MACHINE MAKER

Here at Rugby Renegade we are renowned for creating kick ass training sessions
that genuinely build machines. Some of our most fun, challenging and beneficial
sessions are our metabolic conditioning sessions. When it comes to metabolic
conditioning for rugby we think we have hit the nail on the head!

We provide a huge variety of sessions to our members but we have developed a
powerful formula for writing metcons that is based on over two years of
programming and results. It is easy to implement and leaves room for massive
variety to keep you enthused and challenged, so you keep getting better.

We call it the Rugby Renegade Machine Maker!

WHERE IT BEGAN!

The Machine Maker was developed through trial and error. We were looking for
a session that would give you that feeling you get after multiple phases in a game,
a worst case scenario so to speak. It had to be physically tough and challenge the
energy systems maximally. Some sessions hit the target and others didn’t quite,
but over time we noticed commonalities of the sessions that did. They were:

STARTING WITH FULL BODY EXPLOSIVE EXERCISE

weightlifting for rugby renegade

You hit the full body explosive first when you are fresh so you can produce the
most amount of force possible. It is also safer as these are usually the most
technically challenging exercises. For instance the olympic lifts and strongman
exercises work great here.

ALTERNATING UPPER & LOWER BODY EXERCISES

image

This works on two fronts. Firstly the short recovery the lower body gets whilst
working the upper body allows for greater force production when you
subsequently come back to a lower body exercise. Secondly the cardiovascular
system has to work hard to shuttle the blood from the lower to the upper
extremities to get the work done. Stick to basic compound movements here.

FINISHING WITH SHORT INTENSE CARDIO HIT

machine maker

Following the physical work you will be gasping but now you have to work hard
for a slightly longer duration (usually 30s but its flexible). Occasionally try
starting with this to get used to working hard with an oxygen debt, the downside

to that way is reduced performance on the lifting but it can be good for mental
toughness. Regular CV exercises like Rowing and WattBike work great as do
Prowlers and Farmers Walks etc.

HAVING SUFFICIENT REST

rugby renegade fitness for rugby

How long you rest will depend on what your are trying to achieve but we found
that at least 1min between each round is minimum. The rest allows you to
maintain power output and keep work rate high. Remember you want to train
yourself to maintain a high work rate and power output during a game so the
best way to achieve that is to get used to it in training! Some variations we’ve
tried have been having each exercise in a different corner of the gym so you get a
walking recovery between each exercise or starting each exercise on 30s.
Conversely of you want more of a metabolic hit just go through all exercises as
fast as possible and rest at the end of the round.

MACHINE MAKER FORMULA:

Through our experience and experiments the below formula is the best
metabolic conditioning tool we have used for rugby.

A1: Explosive Total Body Exercise x5

A2: Upper Body Push Exercise x10

A3: Upper Body Pull Exercise x10

A4: Lower Body Exercise x10

A5: Cardio Exercise x30s ish!

Rest 60-120s

EXAMPLE SESSION:

A1: Thruster x5

A2: Pull Ups x10

A3: One Arm DB Bench x5 (each arm)

A4: Deadlift x10

A5: Concept 2 Row x150m

Rest 90s


x5 Rounds

Notice that because you start with thrusters I went for pull ups as the second
exercise to give the pressing muscles a break and went with deadlifts to hit the
posterior chain.

The options are almost endless with the Machine Maker. Here are a list of
exercises for each category so you can make your own sessions:

Explosive Upper Body Upper Body Lower Body Cardio Hit
Total Body Push Pull
Thrusters One Arm DB Pull Ups Deadlift 150m Row
Bench
Clean & Jerk Plyo Push Ups Single Arm Goblet Squat 2x20m
Row Prowler
Tyre Flips Dips DB Jackal Step Ups 30s WattBike
Power Snatch Bench Press Single Arm Barbell Hip Farmers Walk
Sled Pull Thrust
Clean & Front Military Press Supine Row Walking 5/10/15m
Squat Lunges Shuttle

That alone gives you 3,125 possible sessions and there are so many other
exercise options you can use too.

WRAP UP!

Perform the Machine Maker often enough and you will get used to producing
high power outputs and a high work rate which will carryover to your game play.
Give these types of session a go and you will soon be a machine!


THE BEAR COMPLEX – HOW TO GET A LOT OUT OF ONE BAR!

Barbell complexes are a unique, fun and challenging training method that can be
used to achieve many goals. The bear complex is a great example of one! The
benefit is the time under tension that you can create which will stimulate
strength, hypertrophy, fat loss and metabolic conditioning. Complexes also are a
unique challenge for the core and grip due to the extended time under load.

Complexes really are an all in one method!

The bear complex is a 5 exercise complex consisting of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (behind the neck)

Check out this video for a demo of the Bear Complex:

So, once you have the Bear Complex exercises down whats the best way to
perform it? Here’s a few great ways to try depending on your goals.

BEAR COMPLEX 1RM

This is dead simple. Start with a moderate weight and build up until you hit the
heaviest weight you can manage! Rest 2-3 mins after you perform each complex
to allow sufficient recovery so you can lift maximally. As with all complexes you
will be limited by your weaker exercises but you will still get some good volume
with decent weights.

BEAR COMPLEX RAPID FIRE 1RM

Exactly the same as the last method only you don’t rest 2-3mins but only as long
as it takes you to load the bar up! Use jumps in weight of 5-10kg depending on
your strength level and how much work you want to do! Obviously you won’t get
up to as heavy weights but you will know you’ve had a good conditioning
workout by the end!

bear complex 2

BEAR COMPLEX EMOM


Every minute on the minute for 10 minutes perform 1 bear complex with 80% of
your Push Press 1RM. This is a great way to get some great volume and time
under tension with a decent load in just ten minutes.

BEAR COMPLEX 30 REPS FOR TIME!

Inspired by CrossFit legend Rich Froning and his battle with Dan Bailey. Pick a
weight with a partner and compete to complete 30 reps the quickest! Not for the
faint of heart!

BIG BEAR COMPLEX 1-5

Load = Moderate-Light!

Here you perform:

1 complex rest 60 secs

2 consecutive complexes rest 60 secs




Collapse in a heap!

LOW REPS BEAR COMPLEX

The goal here is more for hypertrophy than conditioning. Choose a moderate
weight and perform 3-5 reps of each exercise of the complex for 3-5 sets with 2-3
mins rest.

HIGH REPS BEAR COMPLEX

This time the goal is more conditioning/fat loss. Choose a light weight and
perform 6-8 reps of each exercise in the complex for 3-4 sets with 60-90s rest.
The 60secs rest really does fly by on this one!

bear complex 3

HEAVY LEGS BEAR COMPLEX

As stated earlier complexes can be limited by certain exercises and in this case
the push press. To get round this we will do higher reps for the lower body
exercises. It works out to:

3 Power Cleans

5 Front Squats

2 Push Press

5 Back Squats

2 Push Press

This really is a tough leg workout 3-4 sets is usually enough!

ASCENDING REPS BEAR COMPLEX

For time:

Complex of 1 rep each exercise





Use a moderate to light weight and rest as much or as little as you need.

WRAP UP!

Hopefully you can see the benefits of the Bear Complex and now have a few
workouts to try! Give them a go and let us know how you get on. Just remember
its harder than you think!!


WATT BIKE SESSIONS FOR RUGBY

The WattBike is an excellent conditioning tool for rugby. Don’t get me wrong, it
can’t replace running, but can be a great alternative. If you have an upper limb
injury and or your joints can’t tolerate as much running volume – the WattBike is
for you.

If you have access to a WattBike you are at a definite advantage. Here are 5
sessions we have used with great success:

1. 10x6s Sprints with 1min rest

This is a great speed endurance session that is ideal for backs and only takes 10
minutes. Ensure max effort on each rep and aim for over 120m in 6 seconds (the
best I’ve seen is 135m). Trust me it’s amazing how long 6 seconds feels on the
WattBike!

2. 6x500m 2min rest

This is a tough lactic acid tolerance session that gives a crazy leg pump! For
Backs aim for sub 34 secs each rep and Forwards sub 32 secs. I’ve only seen 3
players get sub 30s for all 6 reps which is an impressive feat.

3. Clock Face: 1200m / 1100m /1000m…. 300m / 200m / 100m

To be clear you start at 1200m and work all the way down to 100m with just 60
secs rest between. Start at a moderate pace and try to increase with each rep. For
a horrible mental challenge try beginning at 100m and going up to 1200m!

4. 4x4mins 2min rest

This is a great aerobic workout. For Backs aim to complete 2750m and Forwards
2900m in the 4 minutes. A real challenge and target to hit is 3km on each rep.
The 2 minute rest period fly’s by on these!

5. 2km 2min rest, 1500m 90sec rest, 1km 60s rest, 500m 30sec rest, 250m
3min rest, 5km

Another good aerobic session that gives a little more variety. Start at around a
1:18/1km pace and increase each rep. Sprint the 250m. A good target for the
5km is sub 7:15 but I have seen players go sub 7mins which is impressive after
the other work.


SIMPLE RUNNING SESSIONS FOR RUGBY

IF YOU’VE EVER TURNED UP TO TRAINING AND THE KIT MAN HAS DONE A
RUNNER AND THERE IS NO EQUIPMENT OUT WHAT DO YOU DO? IN THE PAST
RUGBY PLAYERS WOULD HAVE HAD A GAME OF TOUCH FOR HALF AN HOUR,
THEN GONE DOWN THE PUB FOR A FEW PINTS! BUT YOU’RE MORE
PROFESSIONAL, YOU’RE A RENEGADE AND YOU WANT TO GET THE MOST OUT
OF YOUR TRAINING… DON’T YOU??

WELL HERE ARE 5 CONDITIONING SESSIONS THAT YOU CAN SET UP WITHOUT
ANY CONES, SLEDS, BALLS, BIBS OR PARACHUTES! JUST BRING INTENSITY AND
WORK RATE!!

Phosphate Decrement Intervals
The phosphate decrement test is a fitness test that involves performing 10x 40m
max effort sprints on a 30 second turnaround (meaning you start a rep every 30
seconds). It is an intense test that is particularly suitable for rugby to test
repeated sprint ability. Here are a couple examples of this format:

3 sets of 6 – 40m (try line to near 10m line!), on a 30s turnaround, 2-3min rest
between sets. Each week add 2 reps to each set so on week 3 it will be 3 sets 0f
10.

6x60m, 6x50m, 6x40m all on a 30s turnaround, 90-120s rest between sets.

Week 2 – do 6x60m, 2x6x50m.
Week 3 – do 2x6x60m, 6x50m.
Week 4 – do 3x6x60m.

22m Shuttles
Set 1 – Sprint from Try line to 22m line and back max effort on a 30s turnaround
perform 6 reps. Rest 90s

Set 2 – Sprint from Try line to 5m line and back then to 22m line and back on a
30s turnaround perform 6 reps. Rest 90s

Set 3 – Run from Try line to 22m line and back then back to 22m line (3x22m) on
a 30s turnaround. Each week add a rep to each set.

This session increases the change of direction and the work:rest ratio gets
harder in each set, making it ideal for the variety of work:rest ratios seen in
rugby. If you’re feeling really fired up throw in a down and up on each turn!

Malcolm Drill
Malcolm’s as they are affectionately known come from New Zealand and are a
savagely tough drill! Start on the halfway line on your chest, jump up and sprint
forward to the 10m line, perform a down and up, turn and sprint to the far 10m
line, turn and sprint back to the halfway line. That’s one rep.


A “full Malcolm’ is 6 reps continuously. A good start is to do 1 and build up to 4

then back down to 1. Use a 1:1 work:rest ratio (rest the same amount of time it
takes to perform each set). Progress by adding reps until you hit 6!

Coat Hangers
Start on the touchline looking down the 22m line. Run along the 22m line until
you hit the touchline, the turn so you run diagonally across the pitch towards the
posts, run around the posts and diagonally back to the start position
(22m/touchline). These should take you about 30s if you really push the pace.
Rest 30s and repeat for a total of reps. Rest 2 mins and perform 3 more sets for a
total of 4.

Eliminator Sets
Here you perform max effort sprints followed by walking recovery and with each
rep the sprint decreases but the rest increases. Start on the Try line and sprint
the length of the pitch to the far try line. Turn and walk to the 22m line then
sprint to the try line, turn and walk to the near 10m line. Turn and sprint to the
try line.

Continue in this fashion for all the lines on the pitch excluding the 5m lines. Just
remember to always finish the sprint running into the try line. This gives you a
total of 6 sprints with varying work to rest intervals. One set usually takes 3-
4mins. Rest for half the duration of the work set and repeat for 3-4 sets.

THERE YOU GO SOME SIMPLE SESSIONS THAT YOU CAN SET UP JUST USING
THE LINES ON THE PITCH. USE THEM AS STAND ALONE SESSIONS OR A
FINISHER AFTER A RUGBY SESSION, YOU’LL SOON BE AHEAD OF THE PLAY
AND DOMINATING THE OPPOSITION.


THE AEROBIC ENERGY SYSTEM AND MAS FOR RUGBY.

Rugby is often referred to as an Aerobic-Alactic Sport. Meaning that the Aerobic
energy system is the dominant energy system with bursts of short, high intensity
work throughout the game. However, saying Rugby is an Aerobic-Alactic Sport is
a very general overview as rugby is a sport that relies heavily on all 3 energy
systems (ATP-PC, Glycolytic and Oxidative). The reality is you are never working
just one energy system, you may have one that is more prominent but there will
be an element of all 3 in use at one time. Rugby is random in the way passages of
play can last anywhere from 20 seconds to 3-plus minutes over an 80 minute
period. This makes it a very complex sport to prepare for!

In this chapter, we are discussing the importance of developing the aerobic
energy system, that we believe often gets overlooked by coaches.

SO WHY IS THE AEROBIC ENERGY SYSTEM SO IMPORTANT FOR RUGBY
PLAYERS?

The aerobic system will provide a significant amount of the energy for actions on
the pitch and will replenish the phosphocreatine stores during all low-intensity
activities. In addition, it has been shown that players with a good level of aerobic
conditioning are able to perform more high-intensity efforts during a match than
those with lower levels because of the aerobic system’s influence on recovery!

The best way for rugby players to develop the Aerobic energy system in relation
to rugby is to develop ‘Aerobic Power’ which is a training method that will result
in improving the anaerobic threshold.

26491Our Anaerobic threshold is basically the maximal speed (or effort) that the
player can maintain and still have no increase in lactate. At this speed or effort,
lactate levels in the blood remain constant. Any increase in effort or speed above
this level will cause lactate and its associated high acid levels to increase and if
continued will mean the player slows right down and will be ineffective. This is
the main fatiguing factor for rugby players. In short, the higher the anaerobic
threshold of a player the greater the work capacity of that individual will be!

One of the most effective methods of developing Aerobic Power and improving
the anaerobic threshold is via improving M.A.S (Maximal Aerobic Speed)
popularised by Dan Baker, one of the worlds leading Strength and Conditioning
Coaches, who worked within Rugby for a significant amount of time, working
with the Brisbane Broncos and Queensland Reds.

DAN BAKER DESCRIBED MAS AS THE FOLLOWING –

‘MAS relates to aerobic performance (VO2max) and forms part of the process for
developing aerobic capacity and is expressed in meters/second (m/sec). In order
to improve VO2max the training session should accStrength-and-Conditioning-
Coach-Dan-Bakerumulate as much time at or as close to VO2max as possible.
This is often problematic with continuous type running, cycling, rowing and

swimming as it is difficult to maintain intensity sufficient enough to stress the

cardiovascular system for long periods.

Interval type training for the aerobic system can potentially overcome this
problem as it allows sufficient stress at the VO2max level while allowing
adequate recovery for repeated efforts therefore resulting in more time at
VO2max.

The most recent research shows that the amount of time spent at or above the
100% Maximal Aerobic Speed (MAS) appears to be the critical factor for
improving aerobic power. It has been determined that performing a number of
short intervals at above 100% MAS was a more effective method of building
aerobic power than LSD training. This approach was also more effective than
attempting to train only one interval continuously at 100% MAS.

Specially, an intensity of 120% MAS was determined to be the best single speed
for short intervals that are followed by a short respite (passive rest) interval,
based upon the fact that this intensity allowed the greatest supra maximal
training impulse (intensity x volume), in the comparison to 90, 100 and 140%
MAS. Especially, intervals of 120% MAS for 15-30 sec followed by an equal
respite interval of passive rest’.

ESTABLISHING YOUR MAS.

Simplest way to determine your MAS is get on a 400 m Track and measure the
maximum distance you can run in 5 minutes (300 seconds). From there then
divide the distance run by the time to complete the distance, this will then
equate to your Maximal Aerobic Speed.

For example if a rugby player runs 1400m in 300 seconds his 100% MAS would
be 4.7 m/s.

1400 ÷ 300 = 4.7 m/s

In order to work out your 120% MAS, you simply multiple your 100% MAS by
1.2.

4.7 m/s x 1.2 = 5.64 m/s

Dan Baker utilised the Maximal Aerobic Grids method consisting of rectangular
grids, with the long side at 100% MAS and the short side at 70% MAS. You must
complete each side in 15 seconds, with the full rectangle taking 1- minute to
complete. Rugby Players are expected to hit a corner at every 15 seconds.
Obviously the long side is where the hard work takes place but also the shorter
side, 70%, is the active recovery and is a slow jog rather than a walk.

Every 2-3 weeks it may be necessary to increase the MAS % of the long side of
the grid (not the short side, that remains at 70%) with increases of 5-10%
recommended only if all corners of the Grids are completed every 15 seconds.

Rugby Renegade ‘Maximal Aerobic Grids’ suggested sessions, try and complete 1-
2 sessions a week.

Week 1/2 – 3 x 5 minute continual Blocks at 100% MAS (rest 2 mins between
blocks).

blocks).

blocks).

blocks).

blocks).

Then retest your 5-minute max. Distance run.

INCREASE YOUR WORK CAPACITY AND YOU WILL IMPROVE YOUR ON
FIELD PERFORMANCE!


ROWING FOR RUGBY

Rowing is an excellent tool for conditioning rugby players. It stimulates muscles
of the entire body not just the legs and is lower impact than running, which can
prevent overuse injuries from developing.

Here are several rowing sessions we have found to be effective for rugby
conditioning:

SESSION 1

30s On 30s Off x20 sets (20min total)
Aim for <1:35 pace throughout

SESSION 2

6-10 x 500m @<1:42 pace
1min rest periods
Start at 6 reps then add 2 each week

SESSION 3 – ENGINE BUILDING!

Total Target Distance for Rugby Renegade Athletes – 8,500 m

5 Min Max. Distance Row

60 sec Rest

4 min Max. Distance Row

60 sec Rest


60 sec Rest


60 sec Rest


60 sec Rest


60 sec Rest


60 sec Rest


60 sec Rest


SESSION 4 – CLOCK FACE

1200m,1100m,1000m,900m…….300m,200m,100m
1min rest intervals
Allow an hour for this beast!

SESSION 5

10x250m Max Effort
1min rest periods

SESSION 6

1000m

750m

500m

250m

1000m

1:1 Work:Rest


SWIMMING FOR RUGBY – NOT JUST A RECOVERY SESSION!

INTRODUCTION

When it comes to getting fitter, stronger and more explosive for rugby you can’t
beat sprinting, lifting and jumping. Unfortunately, all those exercises can take a
toll on your joints and bones. Is there a way that you can still challenge your
fitness levels, save your joints and recover at the same time?

Yes!

Enter Swimming for Rugby!!

Obviously swimming will never be a huge part of your training approach for
rugby but it offers several benefits that make it an excellent tool for your rugby
fitness toolbox. We especially like it for athletes who need to decrease body fat
but are at risk of overtraining if they add more and more running/resistance
metcons.

“Remember train smarter not just harder!”

HERE ARE THE MANY BENEFITS OF SWIMMING FOR RUGBY:

LOW IMPACT
Swimming is about as low impact as you can get when it comes to conditioning
methods. This makes swimming a perfect add on for players who need to do
extra work or a struggling with the running load they are faced with. Running
and Plyo’s in the pool are a great way to progress back into full training when
returning from injury too, for this very reason.

INCREASES AEROBIC FITNESS
This should be no surprise! Swimming is an excellent stimulus for the
cardiovascular system. It is especially challenging if you aren’t an experienced
swimmer because you aren’t efficient and will expend more energy. This is what
you want if you are trying to burn fat!!

INCREASES LUNG CAPACITY
Swimming challenges you to control your breathing in a situation where you’re
desperate for more oxygen and is great for lung capacity development.
Underwater swimming as well as being a mental challenge is excellent for this
and improvements can be easily measured.

IMPROVES SHOULDER ROM
Shoulder issues are common in rugby and swimming will help you improve both
shoulder and thoracic spine range of motion. After a few sessions you will see a
huge improvement in your shoulder range of motion. Front Crawl alone has
great benefits but if you can progress to Back Stroke and even Butterfly!

INCREASES UPPER BODY MUSCULAR ENDURANCE

As well as increasing ROM in your shoulders, the resistance of the water will
challenge your upper body muscular endurance too. The benefit of swimming is
that it will get you strong in the outer ranges of motion that other exercises can’t.

RECOVERY STIMULUS
The pressure of the water has a massaging effect on the muscles which is why
active recovery in the pool is recommended and so effective. The deeper you go
the greater the pressure so another reason for hypoxic training!!

EXAMPLE SESSIONS

For best results use a 25m pool!

HYPOXIC LADDERS:

2 Lengths to Warm Up (any stroke)

1 Length Front Crawl – Breathing every 3 strokes




1 Length Under Water Breast Stroke – As Far As Possible

60 secs rest

1 Length Under Water Breast Stroke x2 Big powerful strokes (casual swim to
end)

30 secs rest

end)

30 secs rest

end)

30 secs rest

end)

30 secs rest


end)

60 secs rest

1 Length Under Water Breast Stroke

1 Length Front Crawl – Sprint Rest 60 secs

x 4 sets

20MIN EMOM:

Every Minute on the Minute for 20 minutes:

Odd minutes (1,3,5,7 etc.) 1 Length Underwater Breast Stroke (or as far as
possible)

Even minutes (2,4,6,8 etc.) 1 Length Sprint Different Stroke each rep (rotate
through front crawl, breast stroke, back stroke, butterfly)

CLOSING THOUGHTS
Swimming will obviously never replace traditional training but can be a good
addition for some rugby players. If you need to add some extra conditioning or
simply want to make your recovery more interesting give swimming a go. It is a
great way to deload and keep active and has numerous benefits.


THE NO EQUIPMENT WORKOUT

All Renegades know that when it comes to building strength and power the
barbell is second to none. But we also know that sometimes life can get in the
way and we don’t always have access to one. Thats right, despite more Crossfit
gyms opening than the All Blacks win games we still find ourselves without a
gym and in need of alternative training. Holidays and working away are classic
examples of when you need to be a lot more creative with your training.

The purpose of this article is to give you some ideas of methods and exercises
best to use when you stuck without a gym, and we may even give you a full
workout that you can perform in your hotel room or a nearby park!!

EXERCISES
The best exercises in this instance are ones that you can perform anywhere. Of
course that means bodyweight exercises. Squats, Lunges, Pistol Squats, Burpees,
Push Ups and Handstand Press Ups are good choices.

If you have access to them and can take them with you bands and TRX/rings are
great too. If you own a kettlebell and can travel with it they allow you to perform
countless exercises and are great for the posterior chain, grip, shoulders and
core. And a weight vest will obviously increase the intesnity of your bodyweight
exercises.

Lastly, now is the time to be resourceful. If you are training in a park use your
surroundings. A childrens play area should allow you to perform chin ups, dips,
L-sits and maybe even muscle ups. Use a park bench to do box jumps, incline
pushups or do single leg squats to it if you can’t do full range. Are you near some
steps or a hill? Do some hill/stair sprints for you conditioning!

TRAINING METHODS
The big benefit of barbell training is the ability to vary the load to exact
percentages to elicit the desired results. This is obviously the biggest limitation
with bodyweight exercises, however there are a few training methods where you
can progress without increasing the load.

DENSITY TRAINING
Escalating Density Training was popularised by Charles Staley and is a great
training approach for hypertrophy. Basically you perform 2 exercises with the
same load for a set period of time and try to get as many reps as possible in said
time. At the next session you simply try to perform more reps!

MECHANICAL DROP SET
These are like dropsets but different! Instead of dropping to a lighter weight you
change to an easier exercise. Take push ups for example; begin by performing
Push Ups with your feet on a bench, when you are a few reps from failure stop
and perform regular pushups, again until near failure then finally perform
pushups with your hands on the bench. Yes you guessed it, this time to failure!


METCONS
This is the perfect time to improve your work capacity using metcons. They are
simple but effective and can consist of bodyweight exercises only.

AFTERBURNERS
These are used to increase the metabolic demands of a normal workout. It is
simple, effective and brutally tough! All you do is pick something tough and
superset it with every exercise you do. For intstance, if you’re outdoors and have
space add some shuttle runs after each exercise. Another cruel alternative is to
superset every exercise with 5-10 burpees (great for fat loss). And if you are vain
you can add a core variation to every set!

EXAMPLE PROGRAMME

3 Sessions per week alternate between session A & B.

SESSION A

MECHANICAL DROPSET

A1) Pistol Squats x3-5 (alternate legs)

A2) Walking Lunges x10

A3) Bodyweight Squats x15

90sec rest x 3 sets

10MIN DENSITY

B1) Pull Ups x5

B2) One Arm Push Ups x5 (each Arm)*

Max Reps in 10mins

*use an incline to make it easier

METCON

3 RFT of:

C1) Push Ups x10

C2) Burpees x10

C3) KB Swings x10

CORE

4 x 30 on 30 off Plank

SESSION B

MECHANICAL DROPSET

A1) Push Ups x max (feet elevated)

A2) Push Ups x max

A3) Push Ups x max (hands elevated)

90sec rest x 3 sets

10MIN DENSITY

B1) Goblet Squat x5

B2) KB Snatch x3 (each Arm)

Max Reps in 10mins

METCON

For Time:

C1) Pull Ups x10,9,8…3,2,1

C2) Step Ups x10,9,8…3,2,1

CORE

Hanging Knees 2 Elbows 3 x 10

WRAP UP
Hopefully we have given you some ideas of how to keep those “Gainz” when you
are forced away from the gym but also given you ideas that you can use to get
outdoors and do something a bit different! Feel free to add in any exercises that
you have the equipment for. Be creative and enjoy your training!


RUGBY RENEGADE WODS

1. 4 Rounds For Time:
10 Burpees
10 Pull Ups

6 Deadlifts @60/40kg
9 Box Jumps @24/20
12 Kettlebell Swings @24/16kg
60s rest after each round

200m Run
10 Burpee Box Jumps
12 KB Swings @24/16kg

4. For Time:
Chin Ups
Close Grip Press Ups
X10,9,8,7,6,5,4,3,2,1

5. 5 Rounds:
Every 2 mins Complete:
6x20m Shuttle Runs (down/up on each turn)

6. For Time:
1000m Row
50 Burpees
30 Box Jumps @24/20”
20 Sumo Deadlift High Pulls @50/30kg
10 Handstand Push Ups
1000m Row

250m Row
12 Deadlift @100/70kg
60 sec Rest

8. Every Minute on the Minute for 20 Minutes
Min 1 – Row 150m
Min 2 – 7 Toes to Bar
Min 3 – 15 Plate Ground 2 Overhead @20/15kg
Min 4 – 15 Cals Assault Bike
Min 5 – 10 Burpees



500m Bike
14 Burpees
7 Toes 2 Bar

7 Strict Pull Ups
250m Row

30 Double Unders
20 Burpees
90 sec Rest

20 Russian KB Swings @24/16kg
250m Row

5 Power Cleans @60/40kg
7 Burpee KB Jackal @24/16kg
9 Strict Pull Ups
250m Row

14. Every Minute on the Minute for 20 Minutes
Min 1 – 10 Ball Slams @20/15kg
Min 2 – 150m Row
Min 3 – 15 KB Swings @24/16kg
Min 4 – 10 Burpees
Min 5 – 500m WattBike

5 Hang Power Cleans @60/40kg
20m Prowler Push (heavy!)
150m Row
90 secs rest

16. 7min AMRAP:
10 Burpee Box Jumps @24/20”
100m Run



5 Burpees
7 Toes 2 Bar
100m Sprint
90secs Rest

10 Burpees
200m Run

19. For Time:
1000m Row (sub 3:15)
Rest 5min
500m Row (sub 1:42)


21. 20min AMRAP
12 Close Grip Press Ups
10 Sumo Deadlift High Pulls @40/30kg
8 Burpees Over Bar
6 Pull Ups
8 Push Press @40/30kg
12 Calorie Row

10 Burpees

23. For Time:
500m Row
30 Close Grip Press Ups
20 Toes 2 Bar
500m Row

24. 2 Rounds
8 x 150m Row (sub 29s)
Rest 30s between reps
Rest 3mins Between sets



4 x 20m Shuttle Run (down/up on each turn)
25m Heavy Prowler Push
10 Ball Slams @20/15kg
8 Burpees
Rest 45 secs

26. For Time:
1000m Row
30 Knees 2 Chest
30 Burpees
1000m Row

27. For Time:
100 Russian KB Swings @32/24kg
*On the minute every minute perform 4 Burpees

12 Plate Ground 2 Overhead @20/15kg
12 Burpees
12 Plate Overhead Sit Ups @15/10kg
200m Row

29. For Time:
750m Row
500m Row
250m Row

200m Row
200m Run
10 Burpees
5 Toes 2 Bar

31. In Pairs Complete the Following For Time:
500m Row
400m Run
50 Burpees
30 Overhead Walking Lunges @20/15kg
20 Chest 2 Bar Pull Ups
10 Bodyweight Bench Press


32. In 14 mins Complete:

Every 2 mins
6 Burpee with Lateral Jumps

33. 15min AMRAP:
200m Row
6 Burpees
8 Toes 2 Bar/Knees 2 Chest
10 Plate Ground 2 Overhead @20/15kg
12 Renegade Row @15/10kg (6 each side)

7 Power Cleans @60/40kg
7 Burpee Box Jumps @24/20”
100m Run

300m Row
10 Burpees
7 Toes 2 Bar

36. 25min AMRAP:
300m Row
16 Box Step Ups @24/20”
300m Row
200m Run
10 Burpees
10 Toes 2 Bar

37. 20sec on : 20sec off x4 on 1 station then move to the next
Thrusters @ 40/20kg
Burpees Over the Bar
Ball Slams @20/15kg
Prowler Push (Light)
3mins Rest
1000m Row

400m Run
12 Pull Ups


39. 5 Rounds For Reps:

30s Burpees
30s Rest
30s Thrusters (Bar Only)
30s Rest
30s Row
30s Rest

300m Row
4x20m Shuttle Run (down/up each turn)
60 secs Rest

41. 10min EMOM
Power Cleans @50/35kg x1,2,3,4,5,6,7,8.9.10
Burpees Over Bar x2,4,6,8,10,12,14,16,18,20
Continue until you can’t achieve all reps in the minute!

42. 4 Rounds For Max Reps:
Push Ups
Air Squats
Sit Ups
30s Work : 15s Rest

5 Pull Ups
10 Ring Dips

5 Snatch Grip High Pulls @60/40kg
5 Dips
5 Pull Ups
15 Cal Row

20m Farmers Walk @1/2 BW DB’s
10 Wall Balls @9/6kg
60 secs rest

46. For Time:
Thruster @50/35kg x8,7,6,5,4,3,2,1
Toes 2 Bar x1,2,3,4,5,6,7,8,



5 Hang Clean @ 60/40kg
20 Double Unders

20m Walking Lunges
20m Bear Crawl
20m Prowler Push

49. Tabata 20s On : 10s Off x 8 each of:
Burpees
KB Swings @24/16kg

10 KB Clean & Jerk @24/16kg (5 each arm)
10 Burpees
60s Rest

51. 7min AMRAP
7 Sumo Deadlift High Pull @50/30kg
7 Toes 2 Bar

52. 10min AMRAP:
7 Strict Pull Ups
8 Press Ups


CONCLUSION

Thanks for using the Rugby Renegade WOD Bible. You now have everything you
need to get in great shape for rugby. If you want to subscribe to an online
program that does it all for you, which includes daily strength, rehab/prehab and
conditioning workouts designed specifically for rugby check out our subscription
options now:

RugbyRenegade.com

Alternatively you can join the Rugby Renegade following:

And don’t forget to subscribe to our podcast here:


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