Rugby Circuit

So today I wanted to get a good metabolic workout in instead of my usual grind. Stupid idea. Especially when its making up my own workout that isn't tested, tried, or proven. Stupid, stupid idea.

Anyways I set a few parameters up to help somewhat simulate a 10's game of rugby. I wanted to incorporate strength with complex lifts while still keeping my heart rate up and utilizing movement exercises.

10 minute halfs
30 seconds 'on'
30 seconds 'off'
4 minute rest between halfs

Hit each station for as many reps as possible with a set weight or height or ...whatever. Point is to go as hard and fast for the time limit. Then rest for 30 seconds before moving to the next station. Now I figured that seemed like a good amount of rest for a circuit and dammit I was wrong. Especially considering Im still not in the best of shape and the exercises I picked.

Swiss Bar Curl to Press- 105lbs
MB Slams - 18lb
DB Swings - 40#
Box Jumps - 18"
Double Rope Slams - 2" rope
Renegade Row/ DB Pushup - 35#
Band Sprints & Backpedal - 2xLight bands @5yds
Band Shuffle - 5yds , alternate sides
Fire outs - 1x Monster band, 2xAverage Bands
Prowler Sled Run - 150# 10yd

First round went 'ok'. Second round was goddamn awful. Mostly since after I got a feel for it I could tweak some of the exercises and make better use of my time. End result was almost puking on the Prowler sleds.

All in all a good workout. Followed up with some band stretches and foam rolling. Still feeling it 2hrs later.