New

Conjugate Hybrid Training Wave 1-3 Bundle

The Struggle Standard

Strength & Conditioning, Powerlifting, Functional Fitness, Tactical, Functional Training
Coach
Alexander - Founder & Coach

Three waves. Ninety-three days. The complete foundation of Conjugate Hybrid Training, plus the first wave that asks you to prove it worked.

This is the entry point to the program. Wave 1, Build the Base, installs every pattern and every conditioning format CHT will ever use — the whole toolkit from day one, worked at true max effort while you lay the base. Wave 2, Stack the Floor, runs those patterns until a full cycle stops feeling novel and starts feeling like your baseline. Wave 3, Express Force, makes the first genuine demand on your strength reserve — where the base becomes force you can express.

That sequence is deliberate: install, normalize, demand. Ninety-three days is enough time for all three to happen properly and it is enough time to find out whether this system fits your life. Three complete waves will tell you more than any amount of reading about the program will.

What you are buying is the structure itself. Twelve waves make the year and each wave is thirty-one days: three nine-day working cycles and a four-day deload. Nine days rather than seven, because a week is a calendar unit and not a training unit. Eight training sessions per cycle plus a programmed active recovery day. Every load calculated from maxes you enter once.

One honest note. Waves 3 and 4 form a single mesocycle: Wave 3 makes the demand and Wave 4 consolidates it. Stopping at the end of Wave 3 means you made a demand you did not bank. That is a fine place to pause and decide, but it is not a natural finish line. Wave 4 is where the block closes.

Ninety-nine dollars for all three, against a hundred and seventeen buying them one at a time. You own them permanently. Nothing renews.

$30
Get Conjugate Hybrid Training Wave 1-3 Bundle
benefit-image-0
Install, normalize, demand
Three waves with three distinct jobs in sequence. Wave 1 installs every pattern and tool at true max effort. Wave 2 repeats them until the patterns become your baseline. Wave 3 turns that base into force you can express. Each one depends on the one before it.
benefit-image-1
The complete Foundation mesocycle
Waves 1 and 2 are M1 in full, the entire foundational block of the training year. Nothing about the program's structure is withheld from these ninety-three days. What is withheld is load, and only in Wave 1.
benefit-image-2
Long enough to actually know
Ninety-three days runs the full wave arc three times over. That is enough to learn the day types, accumulate real aerobic minutes, and find out honestly whether a ninety-minute six-quality program fits your life. One wave tells you the shape. Three tells you the truth.
benefit-image-3
Eighteen dollars under buying singles
Three waves at thirty-nine each is a hundred and seventeen. The block is ninety-nine. You own all three permanently, there is no subscription behind it, and nothing expires if you stop.
benefit-image-4
Everything keyed to your numbers
Enter your squat, deadlift, press, bench and bodyweight once. Every percentage, working weight and conditioning target across all ninety-three days calculates from those figures rather than from someone else's training log.
Features
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell and Plates // Squat Rack // Pull Up Bar // Dumbbells // Sled // Sandbag // Rower // Resistance Bands // A Clock and Somewhere to Run
Recommended
Specialty Bars // Chains and Heavy Bands // Kettlebells // Plyo Box // Echo Bike/Ski Erg // Heart Rate Monitor // GHD // Reverse Hyper // Jump Rope
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Y1W1C1D1-Max Effort Lower Body

Circuit

A

Running Clock: 00:00-15:00 R A I S E — 3 M I N Bike/Row easy→moderate, build a light sweat Leg Swings front-back + side-side x10/leg Walking Spiderman + reach x5/side ACT I VAT E — 4 M I N Glute Bridge 2×15 Banded Lateral Walk 2×10/side Dead Bug 2×8/side M O B I L I Z E — 4 M I N 90/90 Hip Stretch (seated, both sides) 8 each Couch Stretch (hip flexor, kneeling) 30s ea Deep Squat Hold (prying, breath-driven) 45s T-Spine Rotation — Quadruped (open-book) x 8 reps ea Banded Hamstring Stretch (supine) x 8 reps ea Shoulder CARs P x 5 slow ea P OT E N T I AT E — 4 M I N Goblet Squat 2×5, light Empty-bar Squat / Hinge 2×5, ramp to the day's pattern Box Jump 3×3, crisp, full recovery

B

Reverse Band Back Squat

8 x 3

C

Reverse Lunges

4 x 5

D1

Glute-Ham Raise

2 x 15-20

D2

Copenhagen Plank

2 x 6-8

E1

Lying Leg Curl

3 x 10-12

E2

Standing Barbell Calf Raise

3 x 10-12

F1

Reverse Hyperextension

3 x 20

F2

Decline Sit Up

3 x 8

G1

Back Extension

3 x 15

G2

Suitcase Carry

3 x 30

Monday
Y1W1C1D2-Dynamic Effort Upper

A

Warm Up Routine

For Completion

B

Floor Press

9 x 3

C

Single Arm DB Shoulder Press

4 x 5

D1

T-Bar Row

4 x 10

D2

Standing Bradford Press

4 x 15-20

E1

DB Lateral Raise

3 x 10-12

E2

DB Roll Back

3 x 10-12

F1

Pull-Up

3 x MAX

F2

Hand Release Push-Up

3 x MAX

G

Boxing

1 x 12:00

H1

Earthquake Bar Bench

4 x 25

H2

Banded Pull Aparts

4 x 50

H3

DB Side Bend

4 x 20

Tuesday
Y1W1C1D3 - Snatch + Gymnastics + Conditioning

A

Warm Up Routine

For Completion

B

Tall Muscle Snatch

2 x 3

C

Hang Power Snatch

5 x 3

D

Kipping Pull-Up

4 x 5-10

E

The Anvil

Circuit

F

Finisher for the day: Burpee box-overs (~48"), AMRAP at a repeatable cycle rate (one box, steady pace, not an allout sprint). 10 minutes of sustained output for max reps.

Wednesday
Y1W1C1D4 - Sprint + Aerobic Power Intervals + Threshold Intervals

A

Warm Up Routine

For Completion

B

Sled Sprints

4 x 15

C

20 Yard Sprint

3 x 20

D

Triple Broad Jump

3 x 3

E

The Forge

5 x 2:45

F

Threshold Intervals

G

Forward Sled Drag

3 x 60

Thursday
Y1W1C1D5 - Dynamic Effort Lower Body

A

Warm Up Routine

For Completion

B

Box Squat

8 x 3

C

Sumo Deadlift Speed Pull

8 x 1

D

Hack Squat

4 x 5

E1

Glute-Ham Raise

2 x 15-20

E2

Pull Through

2 x 12-15

F1

Lying Leg Curl

3 x 10-12

F2

Calf Raise

3 x 10-12

G1

Suitcase Carry

3 x 40

G2

GHD Face Up Plank

3 x 1:00

H

Hip Thrust

4 x 20

Friday
Y1W1C1D6 - Max Effort Upper Body

A

Warm Up Routine

For Completion

B

Close Grip Bench Press

C

Push Jerk

3 x 3

D

Pendlay Row

4 x 5

E1

Weighted Strict Pullup

4 x 10

E2

DB Lateral Raise

4 x 10-12

F1

JM Press

3 x 15-20

F2

Tricep Pushdown

3 x 10-12

G1

Knees to Elbows

4 x 10

G2

Dead Hang

H1

Trap 3 Raise

4 x 15

H2

Band Tricep Push Down

4 x 25

H3

Band Pull-Apart

4 x 25

Saturday
Y1W1C1D7 - Clean + Conditioning

A

Warm Up Routine

For Completion

B

Hang Power Clean

5 x 3

C

The Toll

D

Sandbag Bear Hug Carry

E

Front Squat

Coach
More from The Struggle Standard
coach-avatar Alexander - Founder & Coach

Bachelor’s degree in Kinesiology and over 20 years of experience training/studying strength, conditioning, and human performance. With a tactical background, I know the demands of developing strength, endurance, durability, and work capacity that carry beyond the gym. The mission is simple: help people become stronger, more capable, and better prepared for whatever life demands. Suffer Forward.

closer-image-1
closer-image-2
Ninety-three days to find out if this is yours

The full foundation plus the first real demand. Three waves is long enough to learn the system, build a genuine base, and know honestly whether the rest of the year is for you. Ninety-nine dollars, owned forever.

Get Conjugate Hybrid Training Wave 1-3 Bundle
closer-image-3
FAQs
Is this the right place to start?
Yes. This is the front of the program and the correct entry point if you are experienced with strength and conditioning. If your Struggle Standard Test score is below Capable, run Earn The Right first.
Why does the block end at Wave 3 rather than Wave 4?
Because Waves 3 and 4 form one mesocycle. Wave 3 is a natural reassessment point, but Wave 4 completes the block. We end here intentionally so you can pause, assess, and decide how to proceed.
What is the Founding 50?
The first 50 athletes to buy The First Three pay $69 instead of $99. They permanently receive a Founding badge on the leaderboard.
How long is each session?
~ 90 minutes and that is intentional. CHT trains six qualities concurrently, and the session length allows you to develop all of them without cutting corners. If 90 minutes does not fit your life, their is a 60 minute version that ships with this program. Use this alone or for days that run tight.
Why a nine-day cycle instead of a seven day week?
Because a week is a calendar unit, not a training unit. The nine-day cycle spaces the hardest training sessions for recovery instead of forcing them into a Monday–Sunday schedule. You train on the cycle, not the calendar.
Do I need a gym, or can I run this at home?
You need the required equipment, wherever it lives. A well-equipped garage can work. A commercial gym works too. What you cannot do is run CHT with only dumbbells and a treadmill. The program requires specific equipment.
What if I miss a day?
Pick the cycle back up where you left it. The nine-day rotation is not tied to the calendar, so a missed day simply shifts the sequence. If you miss more than three days, finish the current cycle and move forward, do not double up.
Do I have to run Earn The Right first?
No. ETR is the on-ramp, not a prerequisite. It teaches the system, builds the patterns, and establishes your baseline. If you are new to conjugate training or scored below Capable, start with ETR. Experienced hybrid athletes can start here.
Is this a subscription?
No. You buy CHT once and own it. There is no recurring charge, expiration, or loss of access if you stop paying. The only subscription in the catalog is Stand Fast, which is a separate program.

More from The Struggle Standard

programs
Conjugate Hybrid Training Wave 1-3 Bundle
Join Today!