"Earn the Right" -Conjugate Hybrid Primer
The Struggle Standard
Strength & Conditioning, Functional Fitness, Functional Training, General Fitness, EnduranceEARN THE RIGHT — The Struggle Standard Foundation Program
You used to train. Not work out. Train.
Then life happened. The schedule filled up. The body got soft in the places it used to be hard.
You're not broken. You're undertrained. There's a difference and that difference is why this program exists.
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Earn The Right is a 13-cycle, 104-day foundation program built on conjugate principles and hybrid training. You will get strong and conditioned at the same time. Not one at the expense of the other.
Three phases. One goal.
Phase 1 (Cycles 1–4): Build the foundation. Establish strength, conditioning, and movement patterns from where you actually are.
Phase 2 (Cycles 5–7): Intensity rises. The conditioning gets real. You start feeling like an athlete again.
Phase 3 (Cycles 8–13): Everything sharpens. Benchmarks. Peak loads. A pre-test taper that puts you on the start line fresh.
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At the end, you take the Struggle Standard test. Six events measuring absolute strength, power output, anaerobic work capacity, gymnastic capacity, aerobic capacity and loaded durability.
You don't train for the test. You build fitness and the test measures it.
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Every session includes RPE-based loading, coaching cues, regression options, rest periods, and a running clock target. Nothing is left undefined.
Sessions run 50–85 minutes. If you miss a day no sweat, life happens. Your accountable to yourself to stay on track, but workouts are not tied to a seven day week.
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This is for former athletes who know what commitment looks like and are ready to earn it back. This is for those that are in a rut, but know the value of physical capability (not looks) and that life depends on it. Yours and the lives of those around you.
If you want easy, this isn't it.
If you're ready to find out what you're still capable of and set the trajectory of your life — Day 1 starts now.
— The Struggle Standard
Visit us at thestrugglestandard.com
A
Warm Up Routine
B
Pause Back Squat
8 x 5
C
Romanian Deadlift
4 x 8
D1
Bulgarian Split Squat
3 x 10
D2
Cossack Squat
3 x 6
E1
Front Rack Carry
3 x 50
E2
Ab Wheel
3 x 20
E3
Reverse Hyperextension
3 x 15
F
Lying Leg Curl
3 x 20
Circuit
G
Running Clock: 80:00-90:00 FINISHER - Earthquake Bar Good Morning Accumulate 75 reps Rules - Light load - Smooth reps - Instability teaches bracing This is about control under fatigue, not load. Use standard barbell if you do not have a EQ bar.
Conditioning
H
Neck Protocol DAY 1
Optional — 5 minutes or less. Do not skip it. 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.
A
Warm Up Routine
B
Bench Press
8 x 3
C
Push-Up
8 x 10
D
Incline DB Bench Press
4 x 10
E1
Chest-Supported DB Row
4 x 12
E2
Pull-Up
4 x 8
E3
Band Pull-Apart
4 x 20
F1
DB Roll Back
3 x 15
F2
Alternating DB Hammer Curl
3 x 12
Circuit
G
Running Clock: 65:00-75:00 FINISHER — Earthquake Bar Bench Accumulate 50–75 reps Purpose - Instability teaches shoulder control under fatigue. Rules - Light load - Smooth reps - Stay patient
A
Warm Up Routine
B
Ring Muscle Up
8 x 2
C
Handstand Hold
6 x 0:20
Conditioning
D
Row Capacity Benchmark
Running Clock: 45:00-60:00 Row Capacity Benchmark Performance test. Row hard for 10 minutes. Record your calorie total, this number retests and should improve. Rest 5 minutes Then start EMOM conditioning.
Circuit
E
Running Clock: 60:00-90:00 “SUFFER FORWARD” — 24:00 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.
Conditioning
F
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.
A
Warm Up Routine
1 x 15:00
B
Deadlift
10 x 2
C
Front Squat
4 x 6
D1
Romanian Deadlift
3 x 12
D2
Glute-Ham Raise
3 x 8
E
Reverse Hyperextension
3 x 15
F
Lying Leg Curl
3 x 20
Circuit
G
Running Clock 65:00-75:00 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.
A
Warm Up Routine
1 x 15:00
B
Hang Power Clean
6 x 3
C
Push Press
5 x 5
D
Weighted Strict Pullup
4 x 6
E1
Band Face Pull
4 x 20
E2
DB Lateral Raise
4 x 15
E3
JM Press
4 x 15
E4
Hammer Curl
4 x 12
Circuit
F
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. - Stack ribs over hips - Calm breathing
Conditioning
G
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
A
Warm Up Routine
1 x 15:00
B
Kipping Pull-Up
6 x 5
C
Sprint
4 x 20
Circuit
D
Running Clock: 35:00-75:00 Zone 2 Aerobic Work - 40-50 minutes of running, bike or row Zone 2 intent Zone 2 builds the aerobic machinery that makes your high-intensity work recoverable. This is not an easy day, it is a different kind of hard. Heart rate target: 60–70% of max HR (estimate: 180 minus your 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: best carry-over to Event 5. Prioritize if possible. –Assault bike or row: excellent alternatives –40–50 minutes is real — do not stop at 25
A
Warm Up Routine
Circuit
B
Running Clock: 15:00-25:00 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.
C
Broad Jump
5 x 1
D
Snatch Grip Deadlift
3 x 8
E
Single Arm DB Overhead Hold
3 x 20
Circuit
F
Running Clock: 45:00-70:00 4 Rounds 60m Sandbag Bear Hug @ 40ish% BW 40m Sled Push (moderate) Rest 1:1 Intent: Learn positions under load
Circuit
G
Running Clock: 70:00-85:00 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
Conditioning
H
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
Alexander Burgoyne
“Coach with a B.S. in Kinesiology (Exercise Science) and 18 years of experience as an athlete. I’ve trained, competed, and learned through trial, error, and consistency. My coaching is built on discipline, intelligent programming, and preparing athletes for long-term progress—not shortcuts.”
This program isn’t about shortcuts or hype. It’s about doing the work that prepares you for more demanding training. Show up, execute with discipline, recover properly—and earn the right to move forward.
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