Mens_Health_UK_March_2017

MENSHEALTH.CO.UK MEN’S HEALTH 59

CUT OUT AND KEEP

05 / 150M ROW

AS FAST AS POSSIBLE

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 (B).

06 / BATTLE ROPES

10 DOUBLE SLAMS

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 soo p f

(B), whip it b k p h.

07/ CLOSE-GRIP CHIN-UP

5 REPS

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.

08 / MEDICINE BALL SLAM

20 REPS

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.

01 / RESISTANCE BIKE SPRINT

10SEC ON, 20SEC OFF, X3

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.

02 / PUSH PRESS

3 REPS

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).

Re to t e st de co t o

03 / BURPEE INTO BOX JUMP

5 REPS

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

b x (B). Drop.

04 / HEAVY TRAP BAR DEADLIFT

3 REPS

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 f d t t d (B).

Get

Stacked

Like

Hask

It’s impossible to replicate

international rugby in the

gym. Nor would you want

to, frankly. But by combining

short, maximal movements

for power, plus some lower-

intensity, longer duration

exercises for endurance,

Haskell can sharpen the

weapons he needs on the

field. That you will burn fat,

add muscle and build abs

in the process is a bonus.

Perform the circuit three

times. Each round should

last 4-8min, with 5-30sec

walking recovery between

exercises. Rest 2-4min after

each circuit. You’ll be done

in 30-35min. Good luck.

BUILD YOUR OWN

PACK-READY BODY

B

A

B

A

A

B

y()

. Return to the st control. bo

g

tart under c p down for the next rep.

A

A

g

n as the rope hits the floor

ack up into the air.

B

A

out adding extra.

B

B B

B

A

A

A

s forward to stand (B).

B

B

A

COVER MODEL MUSCLE

JAMES HASKELL

08 /MEDICINEBALLSL

A