Find Out If You’re Rugby Fit With This Workout Test

Ever wondered if you got what it takes to step on the field with your favourite rugby stars? Take this workout test to see if you're rugby fit.

Megan Flemmit |

Are You Rugby Fit?

See how you score on this fitness test created by EXOS, a globally renowned training facility that’s the go-to solution for pro athletes heading into a tough season. Do each of the 5 tests below, in order, tracking your performance. (Don’t worry if you can’t do all the tests on the same day. Just do 1 every day for 5 straight days.)

1. Bench Press

WHY? Players need explosive strength and power to push opponents around – and away from them.

DO IT: Bench 125% of your body weight. (If you’re 80kg, try to bench 100kg). Without letting your butt come off the bench, do as many reps as you can.

0 Reps 1 – 2 Reps 3 – 4 Reps 5+ Reps
1 PT 2 PTS 3 PTS 4 PTS

Related: Here’s How To Train Like A Super Rugby Athlete Each Day Of The Week

2. ISO Chin-Up Hold

WHY? Strong back muscles cushion the body against tackles.

DO IT: Grasp a pull-up bar with an underhand grip. Pull your chin above the bar; hold for as long as possible. You’re heavy? Do this test with body weight. Play in the backline? You need to wear a 14kg weight vest.

0-5 Seconds 6-15 Seconds 16 – 29 Seconds 30+ Seconds
1 PT 2 PTS 3 PTS 4 PTS

3. ISO Oblique Hold

WHY? Your core protects your spine.

DO IT: Lie on your left side on a bench, legs straight, hips hanging off it, hands across your chest. (Get someone to hold your legs.) Lift your torso 
until it’s parallel to the ground. Hold for time. Rest, switch sides, then repeat.

0-10 Seconds 11-29 Seconds 30-39 Seconds 40+ Seconds
1 PT 2 PTS 3 PTS 4 PTS

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4. Broad Jump

WHY? You’ll challenge your lower body to be explosive, a key trait for all backline stars.

DO IT: Stand a few inches behind a line. Leap forward as far as you can. Land on both feet. (If you take a step forward or fall over, the jump doesn’t count). Measure from the line to your heels.

0-5 Feet 6-8 Feet 9-10 Feet 11+ Feet
1 PT 2 PTS 3 PTS 4 PTS

Related: Sharks Player Lukhanyo Am Has A Message For Budding Rugby Players

5. Shuttle Run

WHY? A typical backline player puts in plenty of match kilometres.

DO IT: Set a clock for 12 minutes. Dash 50m; sprint back. Rest for the remainder of the minute; begin another sprint when the next minute starts. Do 12 rounds; track how many you finish in less than 19 seconds.

0-4 Rounds 5-8 Rounds 9-11 Rounds 12 Rounds
1 PT 2 PTS 3 PTS 4 PTS


5: Everyone has to start somewhere.

6-13: Just missed the cut!

14-19: You’ve made the team.

20: Get ready to receive Man of The Match awards.


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