Jamie Roberts is geared-up for a testing summer as Wales begin their World Cup preparations.
Warren Gatland's preliminary 45-man squad met for the first time this week as they embark on a gruelling training camp.
Gatland's stars will spend the next three weeks undertaking personal training plans before flying to Poland for two separate training camps.
And Roberts, who underwent minor knee surgery last month, is ready for a summer of hard work as Wales prepare to take on some of the game's most physical sides.
"This is the start of our World Cup, our real preparations start now," said 24-year-old Roberts.
"The knee's good, it was getting to the point where I was hobbling around after a game, so I had minor surgery three weeks ago. I should be back to full fitness in a couple of weeks.
"I'm ready to work hard and push myself to limits I've never reached before. Every training session that first game against South Africa will be in the back of my mind."
Wales make the initial trip to Poland on July 2 and return two weeks later before warm-up matches against England twice and Argentina.
Gatland will then reduce his squad to 30 ahead of the global tournament in September.
The Kiwi has already warned his players they will go through pain and agony in Eastern Europe where they be exposed to temperatures as low as minus 110 degrees Celsius in cryotherapy sessions to aid muscle recovery.
But the 2009 Lions man of the series is confident Wales will reap the benefits before they take on the Springboks, Fiji, Samoa and Namibia at the World Cup.
Roberts said: "There will be a big emphasis on fitness and I'm really looking forward to Poland, it will give us an opportunity to reach our peak physical condition.
"We've done it before and it was really beneficial, it's also a good laugh and will be good for team bonding.
"It's the ultimate to represent your country at the World cup but it's important that we go there in good shape."
The Women's Rugby World Cup warm-up clash between Wales and USA proved bittersweet for centre Elen Evans. Despite being one of the star performers on the day on her 50th Test appearance, USA edged home 10-7 at Cross Keys.
Wales completed their Junior World Championship campaign with a victory over Samoa. Team manager Mark Taylor and No 8 James Benjamin reflect on a tournament which saw Wales win three games and lose two.
Wales U20 players Angus O'Brien, Nicky Thomas and coach Richard Hodges are determined to finish their Junior World Championship with a flourish when they tackle the big hitting Samoans tomorrow in Auckland.
Wales Under 20 coach Richard Hodges and players Nicky Smith, Olly Cracknell and Steff Hughes are determined they can tweak a few areas to come away with their second win against France in the Junior World Championship.
WRU TV caught up with uncapped duo Gareth Davies and Matthew Morgan after another tough day's training on Friday and asked them all about their experience in South Africa and how they are feeling ahead of Saturday's test against the Springboks.