OPUS

Protocols / 021

OPUS SURF.1 — Dawn Patrol

Build paddle power and pop-up explosiveness. Designed for surfers who want to catch more waves and surf longer sessions.

Duration
45 MIN
Equipment
MINIMAL KB/DB
Format
FOR TIME
Tier
STRUCTURE

The session

3 ROUNDS FOR QUALITY

  1. 01 500m Row (paddle simulation)
  2. 02 20 Hindu Push-ups (shoulder mobility + strength)
  3. 03 15 Burpee Pop-ups (explosive stand-up power)
  4. 04 30 sec Side Plank each side (core stability)
  5. 05 20 DB Single-Arm Rows each (paddle endurance)
  6. 06 10 Jump Squats (leg drive for turns)

Goal: Paddle endurance, explosive pop-ups, rotational core strength for better surfing