"Earn the Right" -Conjugate Hybrid Primer

Warm Up Routine

1 x 15:00

Broad Jump

3 x 3

Front Squat

5 x 5

Bulgarian Split Squat

3 x 5

Lying Leg Curl

3 x 10

Reverse Lunges

3 x 15

Romanian Deadlift (RDL)

3 x 12

GHD Hip Extension

3 x 10

Hanging Knee Raise

4 x 12

Reverse Hyperextension

3 x 30

Lying Leg Curl

1 x 100

Leg Extension

1 x 100

DB Overhead Carry

3 x 40

Neck Protocol DAY 1

. Optional — 5 minutes or less. 0:00–2:00 Supine Chin Tuck Isometric Lie on back, knees bent. Gently pull chin straight back. Hold 10 seconds. 5 × 10-second holds, 5 seconds rest between. Effort: 60–70%. 2:00–3:30 Quadruped Neutral Cervical Hold Hands under shoulders, knees under hips, spine neutral. Chin tucked, eyes straight down. Hold head in perfect alignment. 3 × 20 seconds. 3:30–5:00 4-Way Manual Resistance Isometrics 10 seconds each: Front → Back → Right → Left. Use own hand as resistance at 60–70% effort.

Warm Up Routine

1 x 15:00

Clapping Push-Up

3 x 3

Bench Press

9 x 3

Kneeling Landmine Press

3 x 10

DB Lateral Raise

3 x 12

Pull-Up

3 x MAX

Bent Over DB Row

3 x MAX

Dips

3 x 12

Push Ups

3 x 15

Hammer Curl

3 x 15

Finisher Running Clock: (65:00-75:00) Use a light band for these movements, heavy on the pallof press Complete four rounds as a circuit, no rest between rounds. The finisher is the willingness to suffer tax, the part you came to avoid and stay for anyway. Pick an honest pace, do not blow up in the first round, and finish every rep prescribed. This is where the Standard is earned. Band Strict Press x 15 Wide Grip Band Pull Apart x 25 Band Pushdown x 25 Pallof Press (tall kneeling) x 12 ea side with 3s hold

Boxing

5 x 3:00

Warm Up Routine

Ring Muscle Up

6 x 2

Handstand Hold

4 x 0:20

Row Capacity Benchmark

Running Clock: 30:00-45:00 Row Capacity Benchmark Performance test. Row hard for 10 minutes. Record your calorie total, this number retests and should improve. The benchmark establishes a baseline; the EMOM that follows is the lactic stimulus. Rest 5 minutes Then start EMOM conditioning.

Running Clock: 45:00-70:00 “SUFFER FORWARD” — 21:00 EMOM Min 1: Row 12/10 cal Min 2: DB Snatch × 10 (55/35) Min 3: Goblet Squat × 12 (55/35) Execution Rules - Choose a pace you can repeat - Transitions calm, not rushed - Finish each minute breathing hard, not panicked If output drops hard, you went too fast early.

Neck Protocol Day 2

Optional — 5 minutes or less. 0:00–2:00 Neck Flexion — Band or Plate Lie on bench, head off edge. Lower slowly back (2 sec), lift forward (2 sec). 2 × 15–20 reps. Chin slightly tucked throughout. 2:00–4:00 Neck Extension — Band or Plate Face down on bench, head off edge. Lower slowly (2 sec), lift to neutral only (2 sec). 2 × 15–20 reps. No hyperextension. 4:00–5:00 Band Pull-Apart — Posture Reset 25 controlled reps. Pause 1 second at contraction. Focus: mid-traps, not upper traps.

Warm Up Routine

1 x 15:00

Deadlift

10 x 2

Front Squat

4 x 6

Romanian Deadlift

4 x 10

Glute-Ham Raise

4 x 8

Reverse Hyperextension

3 x 15

Lying Leg Curl

3 x 20

Running Clock 62:00-70:00 FINISHER — EARTHQUAKE BAR ZERCHER CARRY 100 steps - Stay tall - Brace continuously If you do not have an earthquake or bamboo bar use a barbell instead. You can buy a fiberglass pipe fairly cheap which works well.

Warm Up Routine

1 x 15:00

Hang Power Clean

6 x 3

Push Press

5 x 5

Weighted Strict Pullup

4 x 6

Band Face Pull

4 x 20

DB Lateral Raise

4 x 15

JM Press

4 x 10

Hammer Curl

4 x 12

Running Clock 68:00-70:00 FINISHER — EARTHQUAKE BAR OVERHEAD HOLD 2 minutes total If you break, rest only as much as needed and get the bar back up. We want to finish this as fast as possible, ideally in one set. Pick a challenging weight. - Stack ribs over hips - Calm breathing

Neck Protocol Day 3

DAY 3: LATERAL + ROTATIONAL STRENGTH 0:00–2:00: Lateral Flexion (Right + Left) Setup: - Lie sideways on bench OR use band - Head off edge Execution: - Lower ear toward shoulder - Lift back to neutral Tempo: 2 sec down 2 sec up Prescription: 2 × 12–15 each side 2:00–4:00: Banded Cervical Rotation Setup: - Band anchored at eye level - Loop around back of head Execution: - Rotate head slowly against band - Return controlled Prescription: 15 reps per side Slow and smooth. 4:00–5:00: Chin Tuck Hold (Standing Against Wall) - Back, hips, and head against wall - Pull chin back - Hold 30–40 seconds

Warm Up Routine

1 x 15:00

Kipping Pull-Up

6 x 5

Sprint

4 x 20

Running Clock: 35:00-85:00 Heart rate target: 60–70% of max HR (estimate: 180 minus age). • You should be able to speak in full sentences. If you cannot, slow down. • Nasal breathing encouraged — if you must mouth-breathe, you are too fast • Running is the preferred modal — direct carry-over to Event 5 of the Struggle Standard • Bike or row are acceptable substitutes when running is contraindicated • 40–50 minutes is real. Do not stop at 25. The Zone 2 piece feels slow. That is the point. The adaptations Zone 2 builds — mitochondrial density, peripheral vascularity, cardiac stroke volume — happen at this intensity and only at this intensity. HIIT cannot replicate them. The Z2 dose climbs across the macrocycle from 40 min at C1 to 70–75 min at C12. C12's dose is the direct CHT D8 prerequisite.

Warm Up Routine

Broad Jump

5 x 1

Running Clock: 25:00-30:00 Mobility - PVC Pass Throughs x 15 - Deep Squat Hold w/ PVC OH – 2 x 30 sec Dynamic Stability -Drop to OH (PVC) – 3 x 5 Coach Notes: Open positions. Move slow. No compensation.

Snatch Grip Deadlift

3 x 8

Single Arm DB Overhead Hold

3 x 20

Running Clock: 45:00-65:00 4 Rounds 60m Sandbag Bear Hug @ 40ish% BW 40m Sled Push (moderate) Rest 1:1 Intent: Learn positions under load

Running Clock: 65:00-85:00 Threshold Work — 3 × 5-minute intervals What threshold training is Threshold training sits between comfortable (Zone 2) and hard (the EMOM). It is sustained, uncomfortable work at approximately 75–80% max HR, you can talk but only in short phrases. This zone builds lactate tolerance and aerobic efficiency simultaneously. It is the most neglected conditioning zone in most hybrid programs. 3 rounds × 5 minutes at threshold pace / 2 minutes easy between Modal: Running preferred but may use rower, bike or ski Target effort: RPE 7 — breathing hard, can speak in short phrases only Heart rate target: 75–80% max HR –This is harder than Zone 2 but not as hard as the EMOM –Pace should be consistent across all 3 intervals — not a sprint –If HR climbs above 80% max: slow down immediately –Log your distance covered in each 5-minute interval — should increase across cycles

Neck Protocol Day 4

DAY 4 — LOW REP STRENGTH DAY (Max Tension Control) 0:00–2:00: Heavy Neck Extension Setup Options Option A: Plate - Lie prone on bench - Head off edge - Place small plate (5–25 lb) on back of head - Hold plate with hands for control Option B: Banded Extension - Anchor band low - Loop around back of head - Step forward to create tension Execution - Start with chin slightly tucked (neutral cervical spine). - Lower head slowly toward flexion. - Lift head back to neutral. - Do NOT hyperextend (no looking up at ceiling). - Keep glutes lightly engaged so lumbar spine doesn’t arch. Tempo 3 seconds down 1 second up No bouncing Prescription 3 × 8–10 reps Minimal rest (15–20 sec between sets) 2:00–4:00: Heavy Neck Flexion This is critical for countering desk posture. Setup Options Option A: Plate on Forehead - Lie supine on bench - Head off edge - Hold plate lightly on forehead Option B: Banded Flexion - Anchor band behind you at head height - Loop band across forehead - Step forward Execution - Start with chin slightly tucked. - Lower head back slowly (controlled). - Lift head forward until chin returns to neutral. - Do NOT crunch entire spine. - Keep ribcage down. Tempo 3 seconds down 1 second up Prescription 3 × 8–10 reps 15–20 sec rest 4:00–5:00: Front Plank + Chin Tuck This integrates cervical strength with trunk stability. Setup - Standard forearm plank - Elbows under shoulders - Glutes tight - Ribcage down Execution - Pull chin straight back (not down). - Hold perfect alignment. - Eyes looking between hands. - Maintain breathing through nose. - Hold for 45–60 seconds If chin drifts forward → set ends. Why This Matters Neck must hold position while body is under tension. This carries over directly to: - Squats - Deadlifts - Boxing - Rope climbs