is this your first rugby season? my experience has been D1 collegiate for 3 years, 4 years D3 mens 15s and 7s as flanker mostly. still take that with a grain of salt. Ive always been a better 3rd half rugger anyhow.
itt: burpees he wanted, blowing bubbles he got!
your fitness really depends on the position...it almost sounds like youre describing a flanker, so think in terms of a beep test you need to be at least 12 on that. rugby is running and sprinting for 80 min. You should be able to run for 80 straight at a good pace and 2x 40min at a faster pace. This isn't football, you need to have a huge aerobic base and simply doing drills at a fast pace wont cut it. Run, a shit ton. If you cant recover to run more because of the gym, then you need less time in the gym. you can find a lot of international numbers online, lots of 2x bw squats and 1.5bw benches, which isn't a whole lot. but props running 12-13 on a beep test speaks volumes. im not advocating getting good at the beep test but that should be your 'challenge' event every few weeks to see where you are.
prowler and hill springs are great, but they cant be the bread and butter here. prowler helps with scrums and rucking for sure and I do them a lot, same with hills.
resetting your training max to 80% is generally never a bad idea, going into camp or off season work I never set things below 85%, and ive kept things at 90% as well (90% of 90% that is...) keep in mind I also used the squat/push/pull split which is less volume, 2-3 times a week. In season was s/p/p 2x a week at the most and then I was dropping my max down to 80%. keep the strength up during the off season and camp, bring the max down in season when you need to recover.
the 2 biggest things I can really offer are this. stretch an hour every day for a week, then 10min a day every day during camp and in season. conditioning doesn't need to be fancy, just run and sprint, sprint till you get tierd then run till you recover and sprint again, do this for 40min+, easy way is running around a pitch or football field, sprint the shorts, run the longs.
wendler has wrote about it a lot, if you want to get good at something that's not in the gym, then what you do in the gym shouldn't be a focus since you should probably be outside practicing.
cant say getting good at aerobics like burpees has ever helped much besides getting better at burpees. oh that one football one where you do high knees then drop to the ground and do a push up to get up is good, since you go the to ground a lot and that takes a lotta energy out of you, and to get you faster at getting up to steal the ball after a tackle.