K2 Engine is designed for the athlete looking to improve their conditioning.

We provide daily programming to improve metabolic pathways (improve aerobic capacity and anaerobic power). We do this by varying intensity and providing specific training paces tailored to you and your current fitness level. 

A training day looks like:

• Warm Up
• Conditioning Workout

Each workout will take 25-45 minutes depending on the training stimulus for the day. We alternate between rowing, biking, running and swimming. Each training day is a small piece of a training cycle, and each training cycle we have different goals.

This program is a great supplement to your current programming and used as an add on to training.

We attract athletes that believe in the same core values as we do. 

We believe in:

• chasing excellence
• putting our best foot forward everyday
• training discipline
• getting 1% better 
• surrounding ourselves with like minded individuals and lifting each other up

If you believe in those things you will be a good fit as well. 

You have landed the jackpot for the most comprehensive training program(s) available to help you take your fitness to the next level. We touch on every aspect of fitness to make sure you are prepared for anything and everything:

• Building a robust energy system
• Get more confident with conditioning pieces and have better power output

K2 Engine will provide 7 training sessions per week with options to complete mobility training and monostructural training everyday. 

Our programming is built on building your endurance first. As we build your endurance and your capacity we can begin to increase intensity. 

If we do this too soon, you will gas out too fast and not see progress. The key is to build a big base of endurance first, which is why we provide specific paces to hit for each workout. 

When you sign up, you will get an email with how to access your program. 

Which is all through our world class app that we built. You’ll get access to K2 Engine and all other training programs (if you want to work on your weaknesses). 

• Daily mobility classes
• Gymnastics strength or gymnastics engine training
• Olympic lifting
• Aerobic capacity training and speed work
• Strength accessory exercises
• And quite honestly, many more

When you get signed up you will meet with a coach to help you get familiar with what all is available to you so we can make sure you are set up for success. 

Training session days are be:

Monday, Tuesday, Wednesday, Friday, and Saturday*

*however, 7 days a week we offer a daily mobility class and also monostructual training if you want to work on your engine. 

The monstructual work is geared to improving your energy system development (often referred to as aerobic capacity)

We alternate between running, biking, rowing, ski, and swim. 

As you take a look at a sample day of training you will notice that we have specific paces/targets for you to hit for each interval.

We just showed one example of a run workout here but each day of the week we will be rotating through biking (echo/assasult bike/c2 bike), running, rowing and optional swimming. 

One thing that you will see is what we call a “whiteboard” option. That’s where you can see the workout as written if you are familiar with distance conversions. 

But if you prefer a “time based” workout then we you can follow time based

Run

3 sets

Run x 500 @ faster

Rest x 2

Run x 400 @ fastest

Rest x 90

Run x 300 @ fastest

Rest x 60 

After 3 sets rest 3 then complete:

3 sets

Run x 200 @ fastest

Rest x 15

Run x 200 @ recovery

Run Workout (Time Based)

Run x 2:30

Rest x 2

Run x 2 

Rest x 90

Run x 1:30

Rest x 60 

After 3 sets rest x 3 then complete:

3 sets

Run x 45 seconds @ fastest

Rest x 15

Run x 1:30 @ recovery

Each conditioning workout is written with a goal in mind and when you are logged into the app you will see a “pace chart” that shows you what paces to hit for the paces you see above. 

We always recommend talking with a coach so we can help tailor the program to you and when you run into questions 

The K2 Engine program will rotate between running, rowing, biking, ski erg, and optional swimming. 

If you don’t have a piece of equipment you can always reach out to a coach for a modification or use the machine that you do have and work the same time domain to get the desired training stimulus. 

As soon as you sign up you will be sent an email with your login in details to your fitness dashboard.

In your dashboard you will see a video and screen shots on how to download our app. 

In your app you will see:

• your program and your workout of the day 
• virtual mobility classes
• access to additional programs like (mobility training, gymnastics strength/engine, olympic lifting, strength accessory work, and more)

We also encourage you to join the private Facebook community and introduce yourself as well!

Your workout is posted at 12:01 AM central time zone. 

Right now our app only allows you to see what day at time and the reason why we have it set to that is because we only want you focusing on one day at a time. 

We want you to put your best foot forward today, and that’s it. 

We don’t believe in “making up sessions” if you missed it, you missed it.

However, that being said if you feel you need to get the workout simply message one of the coaches and we will get it to you. 

Our philosophy is intensity over volume. Which means its not about how MUCH you do but you are able to get the desired training stimulus and also do what’s best for you.

The daily workout will take 25-45 minutes. 

We encourage our athletes to prioritize what’s best for you based on the time that you have available to train. 

Your workout structure looks like this:

• Warm up
• Conditioning Workout

Then we encourage all athletes to complete the K2 Mobility program (this is included) 

Do we have incredible programs? 

Yes.

But there are a ton of great programs and coaches out there. 

We believe in training hard, lifting up those around us and surrounding ourselves with like minded people. 

The way we get like minded people is by molding our community into athletes who:

• want to get better
• get extremely fit and improve all your skills
• love a challenge
• want to lift up others
• become the best version of themselves

You will also have a coach with you every step of the way breaking down technical skills, olympic lifts, gymnastics movements, whatever you need help with. 

We have a video library of every exercise if you want a full tutorial on how to do the movements/scale properly. 

We’re here to help you become a better athlete. If that sounds like you, you will be a good fit. 

The nutrition needs of each athlete can vary so much based on:

• goals
• stress
• performance
• and many other outside factors

Although we may provide basic guidelines/examples of how to fuel your body for performance we will not be providing a nutrition.

If you have specific nutrition program needs, check out our nutrition coaching program. 

If you get busy, missing a training day, a week or even a month…

…that’s normal. 

We often encourage our athletes to just focus on one day at a time. 

If you fall off track, those days are gone. Focus on what you can do today.

Also, anytime you are struggling with consistency or if you just are having a hard time training reach out to your coaches. 

We want the best for you, and sometimes that means giving you a little extra support. 

You can join our program anytime! The cost is $39/month.

There is also an option to pay for the year in full to drop your rate to $19/month. 

If you ever need a break from training you can simply cancel anytime before your next billing statement and you will not be charged for for the next month. 

And when you are ready to get back to training we will welcome you with open arms. 

We take pride in being available to help you reach your goals. 

Reach out to:

contact@ksquaredfitness.com

And we will get back to you within 24 hours Monday – Saturday.

If you have any questions about your account and your subscription, email contact@ksquaredfitness.com

Cancellation Policy:

We are confident that you are going to love our training program and coaching. However, if you need to cancel your subscription, email contact@ksquaredfitness.com prior to your next billing date and you will not be billed for the next month.