The Struggle Standard

Strength & Conditioning, Powerlifting, Functional Fitness, Tactical, Functional Training
Coach
Alex Burgoyne

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get Conjugate Hybrid Training Wave 1-3 Bundle
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Strong in all six categories — not one
CHT trains absolute strength, explosive power, glycolytic capacity, gymnastic capacity, aerobic engine, and loaded durability concurrently, in proportion. No quality is dropped so another can peak. You finish capable across the board — not strong on the platform and useless everywhere else.
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A real test, scored, repeatable yearly
Your training has somewhere to go. The Struggle Standard — six fixed events — runs inside Wave 12. Same standards every year, scored across five tiers. CHT is dimensioned for the Elite tier. Your year-over-year score is objective proof of what the work built, with nowhere for a weak quality to hide.
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Audited 5x before it was ever sold
Most programs are written once and never checked. CHT went through five rounds of structured audit against a written standard — does the clock hold, does the dose match the wave’s intent, does each quality get its fair share. Each round produced binding corrections. You’re buying the corrected program, not a first draft.
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A 90-minute ceiling that actually holds
Every working session fits in ninety minutes — 15-minute warm-up included — and that ceiling is binding, not aspirational. The 9-day cycle is built around real recovery and a normal adult schedule. Purposeful suffering, not asceticism: real deloads, explicit scaling levers, and a clock the program refuses to break.
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Built on two proven methods
Westside Barbell conjugate for the strength side — variation rotation, accommodating resistance, bar-speed-driven dynamic effort. Hybrid concurrent training for the conditioning side — energy systems dosed and sequenced so strength and endurance build together. CHT is the disciplined integration of both, dimensioned against what the test actually demands.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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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
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coach-avatar Alex Burgoyne

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