KNP ENDURE

Coach Gretchen Key

Functional Training, Strength Training, & Conditioning

KNP Endure is for those looking for a comprehensive strength and conditioning program. This program is not specific to Crossfit or Bodybuilding. You will be training like a functional athlete.

This program is science-backed with a strong focus on training three different energy systems. The goal is to become aerobic and strong without sacrificing your time and energy with 'fluff 'programming. Be ready to see an increase in your metabolism, muscle mass, and energy throughout the 8 weeks.

Each session includes a full mobility warm-up and demo videos. You will have an initial test week and final test week to see objective improvements in your fitness.

$120 / 8 weeks

Get KNP ENDURE

IMPROVE CAPACITY

Conditioning is one of the most over-looked part of fitness. There are multiple energy systems which must be trained in order to be well-rounded. Your heart is a muscle and it needs to be trained specifically for longevity. No more boring, steady-state cardio. In this program, you will receive a variety of conditioning workouts to make you efficent both aerobic and anaerobic.

Improve resting heart rate

Increase endurance

Increase VO2 Max

BECOME STRONG

Science has proven the correlation between health and strength. If you want to be functional, you have to be strong. Lifting light weights will not get you there. In this 8 week cycle, you will be lifting in multiple rep ranges with challenging movements. Each workout will improve both your strength and mobility through full range of motion.

Increase lean muscle mass

Increase metabolism

Improve mobility

REAL COACHING

Stop falling for the influencers. The internet is swamped with "coaches" prescribing poor programming. KNP Endure is a representation of what the business is: hard-work, discipline, and big goals. People who follow the programs want to be more than average, they want to be the best version of themselves.

No influencer coaching

Created by an expert

Tested and performed by your coach

FEATURES

METRON APP

You will be utilizing metron for your program. Metron is a top tier fitness app with several functions needed to get the most out of your program.

DEMO VIDEOS

KNP has created over 1,000 demo videos for each movement. Every warm-up and workout includes demonstration videos of your coach.

4 DAYS / WEEK

You will have programming 4 days of the week. You may perform these on any day of the week. Miss a week? You can always make it up.

Ready to get started?

Start ENDURE

Required Equipment

Gym Version

Barbell & Weights // Dumbbells // Kettlebells // Cables // Machines // Box // Bench // Cardio Machines // Bands

Home Version

Barbell & Weights // Dumbbells // Box // Bench // Bands

ENDURE SAMPLE WEEK*

Day 1: Lower

One and a Quarter Back Squats
4x3 @ 70%
2x3 @ 75%
Front Rack Split Squats w/4sec negative
4x6R/L
3 sets
45sec Plate Wall-sit
18 Squat Jumps
Rest 45sec
10-10-8-8-6 reps
Goblet Cyclist Squats
DB Pause Calf Raises
Anaerobic Sprints
5-8 sets of
15sec Max Bike (100%)
45sec Easy Spin

*Warm-ups not shown in sample week.

Day 2: Upper + Core

Seated Strict Press
3x5 @ 70%
1x Max Set @ 75%
12-10-8 reps
Reverse Grip Pendlay Rows
Plate Raise to Overhead
12-10-8 reps
Strict / Assisted Pull-ups
Plate Deficit Push-ups
3 sets
10 Neutral Grip Bench Press
15 Hammer Grip Bicep Curls
5Rds (no rest)
20 Alt Single Leg V-ups
30sec Plank Hold

Day 3: Conditioning

5RFT:
400m Run / Row / Bike
Rest 30sec
12 Burpees
Rest 30sec
20 Alt DB Hang Clean & Push Press
Rest 1 min
3x*
6R/L KB or DB Windmills
12 (6R/L) Alt Banded Dead-bugs
1Rd of YTWs

Day 4: Full Body

Romanian Deadlifts w/4 sec lower + 2sec pause
6x3 @ 65%
3 sets*
8 Wide Grip Bench Press
8 Close Grip Bench Press
*Increase in weight each set
3x
12 Leg Press @ build
15 DB Bent Over Rows
15-10-10-5 reps
Straight Bar Overhead Cable Tricep Extensions
Straight Bar Cable Curls
15-10-10-5 reps
Seated Hamstring Curls
Sumo Banded Good Mornings

TESTIMONIALS

What others are saying

"Highly recommend Gretchen for online workouts!"

"Key Nutrition & Performance has helped me change my life in more ways than one. Matt and Gretchen are prime examples of what it takes to be a good coach. The online progamming is perfect"

- Trey Utsler

"You will not regret doing this for your health and wellness!"

"Gretchen is the REAL deal! Whether you want to improve your health & fitness, nutrition, gain strength, or have a goal you are trying to reach, they are here to help you achieve that and more."

- Amanda Whetstine

"Gretchen is dedicated to providing excellent coaching"

"I have been working with KNP remotely for 3+ years. Gretchen has programmed for me for nutrition and fitness. She is knowledgeable, thorough, and most importantly, cares about her clients."

- Emily Nelson

STILL NOT SURE?

Frequently Asked Questions

1. How long do I have access to the program?

The program will last 8 weeks with 4 workouts/week. You will have full access to your workouts for 10 weeks. Once the 10 weeks expire, your workouts will expire.

2. What level of fitness do I need to be to perform this program?

You need to have a basic understanding of strength movements (ie squat, deadlift, shoulder press). Any strength or conditioning levels welcomed.

3. What app do I use for my programming?

Your program will be delivered via the Metron App. You will have access to many features including demo videos, weight tracking, and nutrition tracking. After test week, the app will calculate the amount you are required to lift.

4. Is there direct coach support available?

This is my standalone program and not individualized coaching. You are always welcome to message with questions regarding the programming. The workouts cannot be adjusted to your specific goals or injuries.

5. Any other questions?

Please email Gretchen Key for any other questions! keynutrition.performance@gmail.com

Look, feel, and perform at your best...