One of the exercises that my team does to get ready for competitive fall season is the 80 minute challenge. It simulates the intensity of a full length game of running and tackling. Within this challenge, different core strengthening exercises are performed to mimic the effort needed in tackling, rucking, and scrumming.
This is the order I like to do the challenge in, but it can be switched up if need be.
- 15 minutes running
- 15 push ups
- 15 sit ups
- 10 minutes running
- 5 up downs (also called burpees, where you jump up, jump down to push up position, then jump up again)
- 30 second plank
- 15 minutes running
- 5 minute break
- 15 minutes running
- 15 push ups
- 15 sit ups
- 10 minutes running
- 5 up downs
- 30 second plank
- 15 minutes running
This is called the 80 minute challenge because it includes 80 minutes of running. Make sure to give yourself plenty of time to do this. It took me about two hours to finish it.
This is both a physically and mentally challenging challenge, and is best done with up beat music and an encouraging running buddy. Being an endurance exercise, don’t worry about speed. Many rugby players have difficulty completing this challenge, so feel free to take breaks when necessary. Just make sure to stop the time when you do.