Tuesday
Warm-up
10 MIN
Passing
10 MIN
Tackle Drill
10 MIN
Scrimmage
2×20 min + 5 min break + 5 min cooldown/debrief
50 MIN
Defense / Ruck / Breakdown
20 MIN
Circuit
4 rounds · 3 min on / 1 min off (no rest after final round)
15 MIN
Defense / Ruck / Breakdown
20 MIN
Scrimmage — Low Intensity
Concepts fresh from drills · mirrors late-game fatigue · 2×20 + 5 break + 5 cooldown
50 MIN
Circuit
4 rounds · 3 min on / 1 min off (no rest after final round)
15 MIN
Cool Down + Debrief
5 MIN
Total
120 MIN
Thursday
Warm-up
10 MIN
Passing
10 MIN
Split — Forwards / Backs
Forwards: scrums/lineouts · Backs: backline patterns
40 MIN
Combined Skill
25 MIN
Circuit
5 rounds · 3 min on / 1 min off
20 MIN
Run-throughs
Set plays, defensive shape review — no full contact
25 MIN
Circuit
5 rounds · 3 min on / 1 min off
20 MIN
Cool Down + Debrief
5 MIN
Total
120 MIN