Fitness Week — Surf & wedding prep — steady weekly pattern

Wed Aug 5 – Wed Sep 30
One repeating weekly template (swim Mon/Wed, yoga+climb Tue, surf resistance Thu, climb+swim Fri, optional surf resistance Sat, rest Sun) held constant all block — X-Swim's built-in progression handles ramp-up, Chris self-regulates intensity day to day. Honeymoon travel Aug 10-31: no structured days. Wedding week (Sep 14-20): light note only, no prescribed cuts. Shoulder still avoiding overhead pressing, pull-ups, steep overhangs/dynos.
Climb
Run
Swim
Strength
Yoga
Bike
Commute (bonus)
Rest
Wed8/5
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Thu8/6
Surf Resistance
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri8/7
Climb
gym session
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim
X-Swim Surf Fitness session
Sat8/8
Surf Resistance (optional)
Band rotation — 2-3 x 15/side
Superman holds — 2-3 x 12
Side plank — 2-3 x 30s/side
Thoracic mobility flow — 5 min
Sun8/9
Rest
Full rest day.
Tue9/1
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb
gym session
Wed9/2
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Evening (optional): Climb, gym session
Thu9/3
Surf Resistance
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri9/4
Climb
gym session
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim
X-Swim Surf Fitness session
Sat9/5
Surf Resistance (optional)
Band rotation — 2-3 x 15/side
Superman holds — 2-3 x 12
Side plank — 2-3 x 30s/side
Thoracic mobility flow — 5 min
Sun9/6
Rest
Full rest day.
Mon9/7
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Tue9/8
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb
gym session
Wed9/9
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Evening (optional): Climb, gym session
Thu9/10
Surf Resistance
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri9/11
Climb
gym session
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim
X-Swim Surf Fitness session
Sat9/12
Surf Resistance (optional)
Band rotation — 2-3 x 15/side
Superman holds — 2-3 x 12
Side plank — 2-3 x 30s/side
Thoracic mobility flow — 5 min
Sun9/13
Rest
Full rest day.
Mon9/14
Swim (wedding Week)
X-Swim Surf Fitness session
Wedding week — ease up as needed, self-regulate intensity day to day
Bike to gym — 20 min
Bike home — 20 min
Tue9/15
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb (wedding Week)
gym session, keep it light
Wed9/16
Swim (wedding Week)
X-Swim Surf Fitness session, ease off if feeling fatigued
Bike to gym — 20 min
Bike home — 20 min
Thu9/17
Surf Resistance (wedding Week)
Band external rotation — 2-3 x 15/side
Face pulls — 2-3 x 15
Side plank — 2-3 x 30s/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri9/18
Climb
gym session, easy routes only
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim (wedding Week — Keep It Light)
easy continuous, short
Sat9/19
Wedding Day
Rest — enjoy the wedding!
Sun9/20
Rest
Full rest day.
Mon9/21
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Tue9/22
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb
gym session
Wed9/23
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Evening (optional): Climb, gym session
Thu9/24
Surf Resistance
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri9/25
Climb
gym session
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim
X-Swim Surf Fitness session
Sat9/26
Surf Resistance (optional)
Band rotation — 2-3 x 15/side
Superman holds — 2-3 x 12
Side plank — 2-3 x 30s/side
Thoracic mobility flow — 5 min
Sun9/27
Rest
Full rest day.
Mon9/28
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Tue9/29
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb
gym session
Wed9/30
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
One repeating weekly template (swim Mon/Wed, yoga+climb Tue, surf resistance Thu, climb+swim Fri, optional surf resistance Sat, rest Sun) held constant all block — X-Swim's built-in progression handles ramp-up, Chris self-regulates intensity day to day. Honeymoon travel Aug 10-31: no structured days. Wedding week (Sep 14-20): light note only, no prescribed cuts. Shoulder still avoiding overhead pressing, pull-ups, steep overhangs/dynos.