The Only Workout You Need to Surf Stronger

What pro surf training actually looks like when there's no program, no plan, and no competition left to prepare for. Just iron plates, a gym floor, and three WSL Championship Tour surfers who needed to move. The waves went flat in Raglan during the Corona Cero New Zealand Pro, the boys got knocked out, and instead of sitting around we got to work. This session was about getting energy out, burning off the loss, and reconnecting to movement. No structured program. Just a circuit built on feel and a Tabata finisher called in real time. When surfers are eliminated from an event, the worst thing they can do is nothing. A session like this lets them express themselves, work hard, and reset mentally before they move on. Old school training. Iron on iron. Session breakdown: Circuit — 4 exercises, 3 rounds: Step-Back Lunge (Barbell) — rhythm, flow, and loading through the hips ISO Lunge with Row and Rotate — thoracic rotation and core bracing from a low base Speed Step-Through — agility and coordination, building tempo Weighted Plate Rotation — acceleration and deceleration through the trunk, lateral flexion Tabata — 4 minutes, 8 movements called in real time: Kick Sits, V Crunches, Plank Knee to Elbow, Sprinters, Burpees, Mountain Climbers, Star Jumps, 30-Second Sprinter Finish Cooldown — 2 minutes box breathing, bringing the heart rate back down Want to build surf-specific strength, mobility, and conditioning into your weekly training? Join the OneSurf Core Membership. 9 surf-specific programs across beginner, intermediate and advanced levels. On-demand training videos with bodyweight, kettlebell and full gym options. Programming you can take anywhere. Start training: https://onesurf.com/pages/app Follow OneSurf: Instagram:   / onesurf_   TikTok:   / onesurf_