Bpm Tip : Read This First
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PAIN LEVEL: 9/10
1 Start on the 5m line then run to the try line.
2 From their turn and run to the 22m line in under 8 seconds
3 Jog back to the 5m line and go on the 30 seconds
Repeat x8 rounds - 2 minutes rest before the next block
4 Sprint at 85-90% effort for 2 minutes and 30 seconds
Front row (650m) - Locks/loose forwards (700m) backs (722m+)
5 STRAIGHT INTO 30 seconds of body weight activity
Tuck jumps | Push-ups | Burpees | Half Burpees | Air Squats
(Can't pick the same option again in that session)
2 minutes rest - repeat x4 rounds
5 2 3
1
PAIN LEVEL: 7/10
1 Start on the sideline and run out to the 5m line & back
2 Then run out to the 15m line and back
3 Then run to the far side and perform the same reps to sprint back to where you
started then. You must do an up-down (half burpee) on both 5m lines & 15m lines
if you are super fit.
Repeat X 5 rounds - Complete the rep within 50 - 75 seconds
1 minute 30 seconds rest before another X 2 Reps (3 Rounds Total)
2 Minutes rest before the next block
4 Start on halfway
5 Run to the 10m line
6 Run to the other 10m line then
7 Run to the other 22m line to finish - Taget 30 Seconds
Walk back to halfway within 30 seconds then 30 seconds rest
Repeat X 8 Rounds
5 7
6 8
1
PAIN LEVEL: 8/10
1 START ON THE TRY LINE AND RUN 100M
Go every 30 seconds - Repeat X 8 Rounds. If you don’t make time, keep running
2 minutes rest before the next block
2 THEN RUN 150m
Go every 60 seconds - Repeat X 6 Rounds
2 minutes rest before the next block
3 Sprint 100m as fast as you can ONCE
Example 15 seconds 100m sprint x 2 = 30 seconds
You must run 100m as fast as possible. You will rest on the other try line and run
100m every 30 seconds. The rest will be double the time it took you.
Repeat X 8 Rounds
2 1
PAIN LEVEL: 7/10
1 Complete 2 shuttles of 22m (22m line & back x2) in 15 seconds
Start on the try line and start on your stomach, and your chest must touch the ground
on each shuttle rep
2 Complete one press-up in 15 seconds (active recovery)
Repeat X 12 rounds - Adjust the timer to fitness level
3 You need 3 Cones spaced 10m apart in a straight line up the field (Malcolm)
Start on a Cone
Run to the Cone in front of you & perform an up-down (chest to ground)
Then run to the opposite Cone & perform an up-down before you return to the middle
and do a final up down on every cone.
Repeat as many reps in 1 minute & and 1 minute rest
Repeat X 5 Rounds
2
PAIN LEVEL: 8/10
1 Start at the try line 20 seconds max effort run and 20 seconds rest
Repeat x 8 Rounds
Backs aim for 40m-55m and back
Forwards aim for 40m-45m and back)
2 minutes rest
15 seconds run
2 15 seconds rest at one side of the field
Repeat x 16 Rounds
Backs aim for 65-85m per run
Forwards aim for 55-80m per run
1
2
PAIN LEVEL: 8/10
1 Start on the try line and run to the 5m line and return to the try line then turn and
Run to the 22m line and return back to the try line (0-5-0-22-0)
2 Repeat x 5 Rounds
20 seconds rest between reps
3 Start at the try line run 20 seconds at a max effort run.
4 20 seconds rest
Repeat x 8 Rounds
Try to beat your distance with each rep
1
2
3
PAIN LEVEL: 7/10
1 Start on the try line
2 Run to the 22m line & back to the 5m
3 5m to 40m & back to the 22m
4 22m to the 50m/halfway = (0-22-5-40-22-50)
5 Recovery:
Back peddle & side shuffle back to the try line *start line.
1 minute 30 seconds rest
6 Pass a rugby ball while you are resting for 1 minute or a skill
Repeat X 6 - 10 Rounds
3
5
1
6
2
PAIN LEVEL: 10/10
1 Simple but effective
Place a cone between 60m - 75m depending on fitness level.
2 Run out to the cone and back to the try line within 30 seconds.
30 Seconds Rest
*Go every minute on the minute - Aim to be back within 30 seconds*
You have one life where you don't have to run one 30-second length and you will
use it to recover! So use it wisely...
See how many 30-second rounds you can complete.
Use this field Session 7 as a test, don’t change the distance the next time you do this
to see how much you have improved physically and mentally
1
PAIN LEVEL: 8.5/10
Run 400m and record your time - 85-90% effort
1 You must not get 10 seconds slower than your first rep when your legs get heavy
90 seconds rest - Repeat X 4 Rounds
3 minutes Rest
2 Start on the try line sprint to the opposite 22m line.
Jog backward (back pedal) back to the same try line you just ran from under 90
seconds.
Rest for 30 seconds (on the try line )
Repeat X 5 - 8 Rounds