Get Stacked Like Hask
01/ RESISTANCE BIKE SPRINT
First, a warm-up. Start on the bike to get your heart rate up. The resistance needs to be set high enough that you can only turn the pedals fairly slowly. Pump your legs as hard as you can for 10sec, then slow to a recovery pace for the next 20sec. Now push hard again for 10sec.
05/ 150M ROW
After the deadlift, go straight into the cardio. Halfway through the circuit, this row feels brutal, so you’ll need to put in the work. Initiate the push with your legs ( A), then lean back slightly and – just before your legs are straight – bend your arms and pull using your back (
02/ PUSH PRESS
Grab a barbell and hold it at shoulder height with palms facing forward ( A). Set your feet shoulder-width apart and slightly bend your knees to initiate the move. Stand up explosively and press the barbell straight above your head ( B). Return to the start under control.
06/ BATTLE ROPES
The power it takes to slam a rope is what Haskell needs to hand off opponents. Take an end in each hand, arms extended at your sides ( A). Initiate the movement by rapidly raising both arms to shoulder level. As soon as the rope hits the floor ( B), whip it back up into the air.
03/ BURPEE INTO BOX JUMP
Haskell needs to be able to jump straight to his feet after contending at rucks. To streamline your own transitioning from ground to feet, perform a press-up then jump your legs to your chest ( A). From here, leap up onto a plyometrics box ( B). Drop down for the next rep.
07/ CLOSE-GRIP CHIN-UP
Grab the bar with your palms facing toward you and a grip that is narrower than shoulder width ( A). Pull up until your head is above the bar ( B). Slowly lower back to the start position. Only once you’ve mastered your bodyweight should you think about adding extra.
04/ HEAVY TRAP BAR DEADLIFT
Deadlifts engage all of the major muscle groups, making them a favourite among rugby players. The shape of the trap bar distributes the weight evenly across the body. Bend at your hips and grab the bar with palms facing in ( A). Back straight, drive your hips forward to stand ( B).
08/ MEDICINE BALL SLAM
With your knees slightly bent, hold a medicine ball above your head with your arms extended ( A). Bend forward at the waist and use your core muscles to slam the ball about a foot in front of you ( B). Catch the ball on its way back up and repeat. Rest, then return to the bike.