We love the Concept 2 Rower as an off feet conditioning tool for rugby and have written about some good sessions before Here and Here. Since we published those articles we have used numerous rowing sessions for rugby conditioning and here are 6 of our favourites for you to try…
Rowing Session for Rugby 1
Death by Tabata
20s Work : 10s Rest x10 Reps
x4 sets
2min Rest between sets
Target: >100m per rep Fwds, >90m per rep Backs
Duration: 26mins
Rowing Session for Rugby 2
Calorie Counting
0:00 35 cals
3:00 35 cals
6:00 35 cals
9:00 25 cals
11:00 25 cals
13:00 25 cals
15:00 15 cals
16:00 15 cals
17:00 15 cals
Rowing Session for Rugby 3
8x500m
1min Rest
Target Backs: <1:50min per rep
Target Fwds: <1:40min per rep
Duration: 23mins
Want Some More Workout Ideas?…
Rowing Session for Rugby 4
Rowing Golf
1min on : 1min off x10 reps
Par = 291-309m per rep
+1 = 279-290m per rep
-1 = 310-319m per rep
Every 10m above or below = extra -1 or +1
Target Backs = Par
Target Fwds = -15
Duration: 19min
Rowing Session for Rugby 5
The Leeds Test
30s on : 30s off x6 Reps
Maximum Effort!
Target Backs: 970m
Target Fwds: 1000m
Duration: 6mins (+recovery!)
Rowing Session for Rugby 6
4x1200m
2min Rest
Target Backs: 4:30 min
Target Fwds: 4:10 min
Duration 27min
There you go, 6 rowing sessions for rugby that you can easily add to your rugby workout. Have a go at them and be sure to let us know how you get on!
