Surf's Up

Format: Circle of PainType: Endurance / Core / StrengthConcept: Ride the Wave

• The Setup

PAX form a tight circle, facing inward. Each PAX will hold the “worst” or hardest position of the current exercise (as called by the Q). The Q sets the tone and tempo — the wave starts with him.

• The Flow

1. Q starts the wave: Performs 1 rep of the current exercise while everyone else holds the static position.

2. The wave moves clockwise — each PAX performs their 1 rep while others continue to hold.

• 3. Once it comes back to the Q, the Q performs 2 reps.

4. The wave continues — each PAX now performs 2 reps when it’s their turn.

5. The count continues to climb each time the wave returns to the Q (3, 4, 5, etc.), until Q calls time or the set ends.

• The Catch
• Everyone always holds the worst position while waiting.

The goal is to “ride the wave” — stay strong through the hold, stay focused during your reps.

When fatigue hits, it’s all about teamwork: everyone feels the same burn, together.

• Strength
• OH Press
• Thrusters
• Curls (hold OH Press)
• Upright Row (hold up)
• Squats (heavy)
• Blockees
• Core
• Russian Hammer
• Heavy Freddy’s (4 count)
• Flutter Kick (4count)
• Heels to heaven
• Glute Bridge (heavy)
• XY’s (4 count)