YOUR TRAINING
PROGRAMMING FOR YOU, ANYWHERE
Frequently asked questions
Quem pode fazer os cursos?
Todos!
Sou estudante acadêmico: estes cursos servem para mim?
Sim! Estes cursos são muito recomendados para quem é das áreas:
Sou estudante do Ensino Médio: estes cursos são recomendados para mim?
Sim! Nossos cursos visam a democratização das ciências marinhas!Alunos do ensino médio são muito bem vindos!
Quanto tempo duram os cursos?
A carga horária total é de 12h. Ao final você receberá seu certificado pela própria plataforma.
Sou estudante de outra área: estes cursos servem para mim?
Sim! Nossos cursos visam a democratização das ciências marinhas! Estes cursos são muito recomendados para qualquer pessoa que tenha interesse na área ambiental marinha.
Estes cursos possuem certificados válidos?
Sim!
What are you waiting for?
GET SIGNED UP AND GET TRAINING
Example Day
Warm Up
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1. Move
12 Minute AMRAP
12/9 calorie ski (OR Row)
36 Single Unders
8 Alternating Plank toe touches (each side)
8 Deadbugs (each side)
8 kip to swing
2. Workout Prep
1 Set: (At workout pace)
20 Double Unders
5 Toes To Bar
20 Double Unders
2 Bar Muscle Ups
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Class WOD
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3 Rounds For Time
100 Double Unders
30 Toes To Bar
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-Rest 1:1-
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3 Rounds For Time
50 Double Unders
10 Bar Muscle Ups
Athletes Notes
TARGET SCORE
Target Time each set: 7-9 minutes
Time Cap each set: 11 minutes
STIMULUS
This is about gymnastic capacity and ability to stay smooth and consistent on double unders!
We want bigger sets of all movements and consistent pacing from round to round
WORKOUT STRATEGY & amp; FLOW
Go for bigger sets on the DU relative to your ability. We’d love 1-2 sets for most rounds!
Focus on consistent breathing and as much wrist motion as possible.
Toes to bar: The grip fatigue will begin to set in here. This workout is somewhat faster but don’t overexert on round one and have to drop your sets drastically on rounds 2-3. Come out with a relatively big set and then settle into what you can manage throughout.
Bar Muscle Ups: We ideally want no more than 3 sets even with fatigued grip and shoulders at this point. Focus on the powerful kip and turn over at the top with a regrip at the bottom of each rep.
SCALING
The SCALING aim is to challenge your skill level but not fall off the stimulus and have excessive time starting at the rope or the rig.
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Aerobic Capacity A
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1000m Machine
100 Sit Ups
1000m Machine
100 Sit Ups
Rest 2 mins Then
1000m Machine For Time
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Aerobic Capacity B
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2 x 800m run
1 min rest between sets
2 x 600m run
1 min rest between sets
2 x 400m run 1 min rest between sets
All at a moderate 60-80% pace
Strength / Oly
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A) Squat Snatch
3 Full sets
5 Squat Snatches @60%
4 Squat Snatches @70%
3 Squat Snatches @80%
Rest 2-3 mins, reduce the load and repeat
All reps to be good quality singles
B) Back Squat
7 x 3 (Build up to a heavy triple for across the 7 sets)
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C) Weighted Dips
Build up to a 8 rep max
Then 3 x 8 @75% of 8RM
Rest 2-3 mins between sets
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Skill WOD
10-9-8-7-6-5-4-3-2-1
C2B Pull ups / Pull Up / Ring Row
rest 30 sec between sets
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The Complete Program also provides you the Bodyweight + Minimal Program free of charge.
Here is an example of a Bodyweight + Minimal Day
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Warm Up
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3 Rounds
9 Shoulder Circles
6 Air Squats
3 Inch Worms
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Bodyweight Option
For Time
30-20-10
Push Ups
Back Step Lunges
Air Squats
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Rest 3 mins on completion then
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For Time
10-20-30
Push Ups
Back Step Lunges
Air Squats
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Minimal Equipment Option.
For Time
30-20-10
Push Ups
Back Step Weighted Lunges
DB or KB Single Arm Thrusters
Rest 3 mins on completion then
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For Time
10-20-30
Push Ups
Back Step Weighted Lunges
DB or KB Single Arm Thrusters
Accessory Ab Burner
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2 Rounds
40 Sec Hollow Hold
20 V UPS
20 Sit UPS
Rest 1 minute