"Earn the Right" -Conjugate Hybrid Primer
The Struggle Standard
Strength & Conditioning, Functional Fitness, Functional Training, General Fitness, EnduranceMost athletes try to peak before they’re prepared.
This program makes you earn it.
Earn the Right is a performance foundation system designed to build the strength, engine, resilience, and discipline required for high level conjugate training and the Struggle Standard test.
This is not random conditioning. Not ego lifting. Not burnout training.
This is structured progression.
You’ll build:
- Real max strength without grinding
- Explosive bar speed and hinge power
- Strict press competency
- Aerobic base and repeatable conditioning output
- Carry strength and trunk integrity
- Technical Olympic lifting
- Mental composure under fatigue
You won’t just train hard. You’ll learn how to train correctly.
Two Paths. One Standard. PATH 1 — Solely Preparation (Cycles 1–7)
This track builds the foundation.
If you need:
- Structural balance
- Work capacity
- Stronger movement patterns
- Better recovery
- A base before conjugate intensity
You can complete Cycles 1–7 and 13, then transition directly into the Struggle Standard test before Conjugate Hybrid.
You’ll be stronger, more conditioned, and technically sharper without being fried.
PATH 2 — Preparation + Fat Loss (Cycles 1–13)
This track includes the full preparation phase plus a progressive density and conditioning build for those who need to lose some body fat before Conjugate Hybrid Training.
From Cycle 8 forward, training strategically increases:
- Metabolic demand
- Threshold exposure
- Sled and carry volume
- Mixed modal output
You’ll improve body composition without sacrificing strength.
Cycle 13 is a deload and readiness phase, leading into:
The Struggle Standard Test
You test fresh. You establish real numbers. You identify weaknesses. Then you begin Conjugate Hybrid with purpose.
What This Program Is Really About
This isn’t where you peak.
This is where you build the base that allows you to peak later.
You’ll move better. Recover faster. Lift cleaner. Handle more work without breaking down.
When you enter Conjugate Hybrid after this system, you won’t be surviving training.
You’ll be ready for it.
Earn the Right. Then we sharpen. 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.
A
Warm Up Routine
B
Bench Press
8 x 3
C
Incline DB Bench Press
4 x 10
D1
Chest-Supported DB Row
4 x 12
D2
Pull-Up
4 x 8
D3
Band Pull-Apart
4 x 20
E1
DB Roll Back
3 x 15
E2
Alternating DB Hammer Curl
3 x 12
Circuit
F
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
Circuit
D
Running Clock: 45:00-75:00 “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.
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
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.
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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