OPUS

Protocols / 023

OPUS SURF.3 — Outside Set

The ultimate surf conditioning session. Build the stamina to paddle out through big sets and still have energy for the ride of your life.

Duration
60+ MIN
Equipment
FULL GYM
Format
EMOM
Tier
PROGRESSION

The session

FOR TIME + EMOM FINISHER

  1. 01 1000m Row (paddle out simulation)
  2. 02 50 Burpee Pop-ups
  3. 03 40 DB Thrusters (full body power)
  4. 04 30 Toes-to-Bar (core compression)
  5. 05 20 Box Jumps (explosive leg power)
  6. 06 Then: EMOM 10 — 5 Burpee Pop-ups + 10 Push-ups

Goal: Competition-level surf fitness, mental toughness for big wave sessions