"Earn the Right" -Conjugate Hybrid Primer
The Struggle Standard
Strength & Conditioning, Functional Fitness, Functional Training, General Fitness, EnduranceEARN THE RIGHT — 13 Cycle Hybrid Performance Preparation
Most training programs promise results.
Few establish a standard.
Earn the Right was built for athletes who want more than random workouts, burnout cycles, or programs built purely around aesthetics.
This system prepares you for real performance training.
Strength. Power. Conditioning. Durability.
All developed through a structured 8-day rotating training system designed to build balanced capability without overwhelming weekly volume.
Workouts are 90 minutes or less, and the rotating schedule means if life interferes you simply continue with the next training day.
No restarting. No chaos. Just structure.
Inside the program you’ll develop:
• Absolute strength through conjugate influenced lifting • Explosive power through Olympic and dynamic work • Work capacity through progressive conditioning • Aerobic base through structured engine sessions • Structural durability through sled work and loaded carries • Relative strength through gymnastics development
Every workout is delivered through the TrainHeroic app, providing:
• fully structured training days • detailed exercise instructions • performance tracking • mobile access directly in the gym
Once you purchase the program, you receive lifetime access and can repeat the cycles whenever needed.
Two paths exist inside the system:
Preparation Track (Cycles 1–7) Build the foundation required for higher level training.
Performance + Fat Loss Track (Cycles 1–13) Improve body composition while preparing for the final benchmark.
The program culminates with the Struggle Standard Test, a six-event performance evaluation measuring complete capability.
Most athletes discover weaknesses they didn’t expect.
Preparation comes first.
Download the Struggle Standard guide to understand the test and evaluate your training:
https://subscribepage.io/rvNofP
Build the base. Face the standard. Then advance into Conjugate Hybrid Training.
SUFFER FORWARD.
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
4 x 25
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.
Conditioning
H
Neck Protocol DAY 1
Optional Neck Work (5 minutes or less) Goal: - Strengthen neck in all planes - Improve posture (counter forward head position) - Build impact resilience - Improve positional strength for lifting + boxing Rules: - Move slow and controlled - No jerking - No pain or nerve symptoms - Stop 2 reps before fatigue breakdown DAY 1 — DEEP STABILITY & POSTURE CONTROL (Isometric Focus) 0:00–2:00: Supine Chin Tuck Isometric Setup: -Lie on back on floor -Knees bent -Back of head resting on ground Execution: -Gently pull chin straight back (like making a double chin) -Do NOT tilt head down -Feel the deep muscles behind throat engage -Hold 10 seconds Prescription: -5 × 10-second holds -5 seconds rest between Coaching Cues: -Imagine sliding skull backward -Keep jaw relaxed -Do not press head too hard into floor 2:00–3:30: Quadruped Neutral Cervical Hold Setup: -Hands under shoulders -Knees under hips -Spine neutral -Weight on toes and hands Execution: -Chin tucked -Eyes straight down -Hold head in perfect alignment Prescription: 3 × 20 seconds Intent: Train neck to resist gravity while spine is loaded. 3:30–5:00: 4-Way Manual Resistance Isometrics Use hand as resistance or band/cable attachment Front (Flexion): 10 seconds - Resistance on forehead - Push head gently into hand Back (Extension): 10 seconds - Resistance behind head - Press backward Right / Left (Lateral): 10 seconds - Resistance against side of head - Push into hand Repeat once if time allows. Effort = 60–70%, not max.
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
10 x 2
C
Handstand Hold
6 x 0:20
Conditioning
D
Row Capacity Benchmark
Running Clock: 45:00-60:00 Row Capacity Benchmark 10-minute row for max calories 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 Neck Work (5 Minutes) DAY 2 — HIGH REP HYPERTROPHY (Controlled Tempo) 0:00–2:00: Neck Flexion (Band or Plate) Setup: - Lie on bench with head off edge OR supine with band - If plate: hold small plate on forehead Execution: - Lower head slowly back - Tuck chin slightly - Lift head forward Tempo: 2 sec down 2 sec up Prescription: 2 × 15–20 reps 2:00–4:00: Neck Extension Setup: - Face down on bench, head off edge - Plate behind head OR band anchored low Execution: - Lower head slowly - Lift to neutral (not hyperextension) Tempo: 2 sec down 2 sec up Prescription: 2 × 15–20 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
Deadlift
3 x 12
D2
Glute-Ham Raise
3 x 8
E
Reverse Hyperextension
3 x 15
F
Lying Leg Curl
3 x 30
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
B
Kipping Pull-Up
10 x 5
Circuit
C
Running Clock: 25:00-75:00 Zone 2 Aerobic Work - 40-50 minutes of running, bike or row - Conversational pace - Nasal breathing encouraged - Slow down if HR spikes
A
Warm Up Routine
B
Snatch
6 x 13
C
Overhead Squat
5 x 5
Circuit
D
Running Clock: 45:00-75:00 5 Rounds Continuous Push: 40 yd Backward Drag: 40 yd Rope Pull: 40 yd Moderate weight. Make this constant work. Rest time is transition time (turning around every ~40 yrds) Constant pressure. No bouncing.
Conditioning
E
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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