On Ramp K Squared Fitness Day 1

on boarding
Crush it today!

Prep (2 Minutes)


  1. Glute Smash x 60 seconds
  1. Couch Stretch x 60 seconds

Core (5 Minutes)

Hollow Body Progression



  1. Tuck Pulse x 30 seconds

Strength (15 Minutes)

Squat Progression + Wall Ball Progression


Every 90 seconds x 5 sets 

  1. Assisted Bodyweight Squat x 30 seconds
  1. Bodyweight Squat x 30 seconds

Running Intervals (20 Minutes)


Every 4 minutes x 5 sets

  1. Sprint x 60 seconds (Run if possible)

Goal distance during 60 second sprint :

Level One – 300 meters (.18)

Level Two – 250 meters (.15)

Level Three – 200 meters (.12)

You are going to have a full three minute rest, so run faster than you normally do. In order to be faster, we have to train faster. Break this up in your head…. 3 x 20 second efforts. 

  1. 1st 20 seconds I’m going to go out strong
  2. 2nd 20 seconds is going to hurt, but I’m not going to give in
  3. Last 20 seconds I can see my goal, “come on, finish strong. “
run pace calculator
Crush those sprints today!

Comment below how today went and any questions you may have about your workout.

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