K2 Masters is designed for athletes 35+ in age looking to improve in the sport of fitness and optimize health and performance. 

We avoid beating athletes down by being smart and strategic with our programming. We live by the model of intensity > volume and we encourage our athletes to move with quality. 

Each training day looks something like this:

• Warm up
• Olympic liting prep
• Olympic lifting or strength
• Metabolic conditioning
• Gymnastics skills work
• Accessory drills/exercises
• Aerobic/anaerobic metabolic training (run,row,bike,ski, swim,etc)

Each training day is a small piece of the bigger puzzle which is our training cycles. 

Our training cycles are 7 weeks in length:

• Week 1: testing/gathering data
• Week 2-6: progressive overload training, skill progressions, increasing volume and intensity
• Week 7: re-testing workouts, lifts and gathering data from the past several weeks of training. 

When we do this it allows us to gather data from our masters athletes to continue to progress and address areas of opportunity. 

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 masters 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:

• All facets of strength training
• Building a robust energy system 
• Gymnastics skills, strength and muscular endurance
• Strongman training 
• Olympic lifting 
• Mobility training 

K2 Masters will provide 5 training sessions per week with options to complete mobility training and monostructural training everyday. 

Our programming is built on fundamentals, progressive overload training, intensity and periodization training cycles. Everything we write in the programming has a purpose and a goal in mind of taking your fitness to the next level.

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

Which is all through our world class app that we built. You’ll get access to K2 Masters 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 cover a lot of different training.

You will see that we are using % on strength work so as the weeks go on we can know when to peak and deload your training volume.

We also provide 3 different weight options for met con training so you can choose a weight that will help you get the desired training stimulus. 

Each workout always has a desired time frame and intention behind that. We want you to choose a weight and skill level that allows you to stay within that time domain.

We always recommend talking with a coach so we can help tailor the program to you

Warm Up

3 sets:

• 15 x banded good morning
• 12 x banded push up
• 9 x strict pull up 

Prep

2 sets:

• 10 x half kneeling shoulder cars
• 30 seconds x kb arm bar
• 10 x lateral lunge + t spine rotation

Strength

A.

• 10 x back squat @ 65%
• 10 x back squat @ 67.5%
• 10 x back squat @ 70%

B.

3 sets:

• 10 x bench press @ 55%

Conditioning

Ages 35-54:

For time:

• Row x 25 calories 
• 20 x pull up 
• 10 x sandbag clean
• 20 x pull up 
• Row x 25 calories 

55+ 

For time:

• row x 20 calories
• 15 x pull up 
• 10 x power clean
• 15 x pull up 
• row x 20 calories 

Gymnastics 

3 Sets:

3 minute amrap

• Ski x 25/20 calories
• 15 x push up 
• Max reps x shoulder to overhead
• Rest x 90

Barbell weight:

Men – 115/95/75 

Women – 95/75/55 lbs 

Supplemental Strength (Accessory)

Choose one or none depending on how you feel for the day.

A.

3 sets:

• 6 x pull up
• 4 x c2b pull up
• 2 x bar muscle up 
• Rest x 2 minutes 

Scaling options are providing in greater detail with communication with your coach and or within the full program. 

B.

3 sets:

• 20 seconds x ghd supine hold
• 40 seconds x heavy farmer hold 

Engine Work & Mobility 

Choose one or none:

1. Complete today’s K2 Cardio
2. Complete today’s K2 Mobility class

Everything you would potentially see in the Crossfit open you can expect to see it here.

If you don’t have the equipment or a particular skill down we have created a scaling toolkit that will allow you to modify your workout on the fly. 

You can always have a conversation with a coach as well to help you make modifications.

That being said here is a list of things you should have:

• barbell
• bumper plates
• squat rack
• pull up bar
• rings
• rope
• jump rope
• dumbbells
• kettlebells
• med balls
• bike (echo, assault, and or c2 bike)
• rowing machine (we like concept 2)
• ski erg
• sandbag
• ghd

As we mentioned before it’s okay if you don’t have access to all of these, have a conversation with your coach and we can help make modifications. 

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.

This program if you did EVERYTHING will be about 90 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
• Oly prep
• Olympic lifting/ strength
• Metabolic conditioning
• Gymnastics
• Accessory work

This is roughly 80-100 minute of work.

Optional:

• Engine training (25-40 minutes depending on desired training stimulus for the day)
• Mobility training (20 minute virtual class)

As always we encourage you to reach out to us coaches if you need help prioritizing what your session flow should be.

Do we have incredible programs? 

Yes.

But there are a ton of great masters training 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 masters athlete. If that sounds like you, you will be a good fit. 

The nutrition needs of each masters 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.