GreenStrength
Combat Sports, Tactical / Military, Endurance, Functional Fitness, Strength & Conditioning, Rucking, Rowing, General FitnessThe 2K Power Endurance Program isn’t a cardio plan — it’s a system for building the ability to hold high output when the body wants out. The 2K lives in the space between sprinting and surviving, demanding speed, restraint, and composure under pressure. This program builds your engine, sharpens your pacing, and hardens your mind through a progression of short intervals, long intervals, and race simulations that train power, lactate tolerance, and aerobic capacity together. Every rep has a purpose, every split matters, and there are no junk meters — just disciplined work that teaches you to stay clean in movement, calm in breath, and steady when it burns.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up 2
1 round through If you have time and want to do another round or two, fine. You can also use this as a nice movement snack / regenerative session -Croc Breath x1min -Segmental Rolls x2 times over and back on each quadrant (4 quadrants as seen in video) -Toe Rockers x20 -Child Rockers x20 -Adductor Rocks x20 (10 each side) -Tall Kneeling Alternating KB Hip To Halo x5 each side. Glutes on, ribcage down. -World's Greatest Stretch x3 times each side. Play around in this as well -Cossack Squat x8 each side. Shift around, pause, and work into these for better mobility -Baby Crawl x10yds forward and backwards. Strict and controlled.
B
Rowing
1 x 10:00
C
Rowing
10 x 250
D
Cardio
1 x 5:00
Decompress
E
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
Circuit
A
The Limber 11 Check the video out to see movements or simply follow along. 1. Foam Roll IT Band: 10-15 passes 2. Foam Roll Adductors: 10-15 passes 3. SMR Glutes (lax ball): 30sec. – 2min. 4. Bent-knee Iron Cross x 5-10 each side 5. Roll-overs into V-sits x 10 6. Rocking Frog Stretch x 10 7. Fire Hydrant Circles x 10 fwd/10 bwd 8. Mountain Climbers x 10 each leg 9. Cossack Squats x 5-10 each side 10. Seated Piriformis Stretch x 20-30sec. each side 11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side
B
Airdyne
1 x 20:00
C
Soft Tissue
1 x 10:00
Circuit
D
Soft tissue examples with the wave5 ball
E
20min Spinal Decompression
Prep
A
Warm Up 2
1 round through If you have time and want to do another round or two, fine. You can also use this as a nice movement snack / regenerative session -Croc Breath x1min -Segmental Rolls x2 times over and back on each quadrant (4 quadrants as seen in video) -Toe Rockers x20 -Child Rockers x20 -Adductor Rocks x20 (10 each side) -Tall Kneeling Alternating KB Hip To Halo x5 each side. Glutes on, ribcage down. -World's Greatest Stretch x3 times each side. Play around in this as well -Cossack Squat x8 each side. Shift around, pause, and work into these for better mobility -Baby Crawl x10yds forward and backwards. Strict and controlled.
B
Rowing
1 x 10:00
C
Rowing
3 x 1000
D
Rowing
1 x 500
E
Cardio
1 x 5:00
Decompress
F
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
Prep
A
Warm Up 2
1 round through If you have time and want to do another round or two, fine. You can also use this as a nice movement snack / regenerative session -Croc Breath x1min -Segmental Rolls x2 times over and back on each quadrant (4 quadrants as seen in video) -Toe Rockers x20 -Child Rockers x20 -Adductor Rocks x20 (10 each side) -Tall Kneeling Alternating KB Hip To Halo x5 each side. Glutes on, ribcage down. -World's Greatest Stretch x3 times each side. Play around in this as well -Cossack Squat x8 each side. Shift around, pause, and work into these for better mobility -Baby Crawl x10yds forward and backwards. Strict and controlled.
B
Rowing
1 x 10:00
C
Rowing
2 x 2000
D
Cardio
1 x 5:00
Decompress
E
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
Circuit
A
The Limber 11 Check the video out to see movements or simply follow along. 1. Foam Roll IT Band: 10-15 passes 2. Foam Roll Adductors: 10-15 passes 3. SMR Glutes (lax ball): 30sec. – 2min. 4. Bent-knee Iron Cross x 5-10 each side 5. Roll-overs into V-sits x 10 6. Rocking Frog Stretch x 10 7. Fire Hydrant Circles x 10 fwd/10 bwd 8. Mountain Climbers x 10 each leg 9. Cossack Squats x 5-10 each side 10. Seated Piriformis Stretch x 20-30sec. each side 11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side
B
Airdyne
1 x 20:00
C
Soft Tissue
1 x 10:00
Circuit
D
Soft tissue examples with the wave5 ball
E
20min Spinal Decompression
