Hot Seller

Conjugate X Conditioning

Jason Brown Coaching

Functional Training, Functional Fitness
Coach
Jason Brown

CXC is for those looking for life after CrossFit. It's for someone that isn't looking for a body-part split and some that puts the same level of effort into their conditioning as they do their strength work.

Someone that knows daily beatdowns and 8-exercise training sessions aren’t the way to optimal and sustainable results. Someone that wants to stay competitive, look good and still hit PR’s without sacrificing their bodies.

The CXC Training Plan is unlike anything you’ve experienced before.

It’s a marriage of the best system in the world for strength— The Conjugate Method— and science-backed principles of energy systems development, or conditioning. Not only will you become brutally strong, but the addition of proper aerobic development and recovery measures will keep your body progressing every week.

If you like marathon training sessions that leave you beat up everyday, CXC will not be for you. We train HARD on the right exercises and the right energy systems on the right days to elicit the best results you’ve ever experienced.

Experience what CXC can do for your physique, your performance, and your motivation- today.

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Become Brutally Strong
Leverage the most powerful system in the world for strength gains, the Conjugate Method, and experience PRs like never before. As one of only 300 coaches in the world that hold the title of Westside Special Strengths Coach, I understand the incredible nuances of The Conjugate Method, and how to apply it to the Everyday Athlete.
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Conditioning: The Right Way
Conditioning is the single most butchered aspect of fitness, but when used properly, it can skyrocket strength gains. Being more well-conditioned means a stronger ability to recover IN and OUTSIDE of your training sessions, which means you can go harder when it's time. Don't overlook this incredible tool for gains and heart health.
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Peak Sustainability
Conjugate X Conditioning is a program that prioritizes sustainability. Program hopping kills results, and programs that focus on one single quality of fitness like strength, endurance or competition, leave room for burnout and almost always improve one quality while diminishing another. CXC is a program you can stay on for years, and continuously progress with.
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Rekindle Your Love For Training
Just training strength is boring. Just training conditioning is boring. Having a blend of the two is good. Having a seamless blend of mixed modality conditioning, multiple forms of strength training, aerobic conditioning, blah blah is best. This is CXC. And it will get you more motivated to train than you've been in years- no question.
Features
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Team CXC Community
Expect Live Q&A sessions, answers to FAQs, exclusive content for Team CXC, giveaways, and more in our private community.
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Programming 7 days per week
Daily warmups, training, conditioning, and cooldowns so you're no longer guessing what to do in your training each day!
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Demo Videos
I've filmed every movement in the program so that you don't ever go into a session or movement not knowing what I'm asking from you.
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The CXC Method
Ex-athletes fall in love with this method because it's the Swiss Army knife of training. Experience concurrent training as it should be.
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Committed Team
We here each step of the way, answering your questions and providing guidance as you work through your program.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get the online training experience that you deserve: a world-class one!
Equipment
Required
Barbell // Dumbbells + Kettlebells // Plyo Box // One piece of cardio equipment // Squat rack // Trap Bar
Recommended
Conventional Gym or CrossFit Gym // Cable Machine // Pulling Sled // GHD
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Submax Effort Lower

A

Zombie Front Squat

5, 5, 4, 4, 3, 3

B

Glute Ham Raise

4 x 8

C

Zercher Split Squat

3 x 10

D

1 1/4 Banded Glute Hip Thrusts

4 x 15

E

Barbell Rollout

5 x 8

Monday
Mixed Modality Conditioning

A

Turkish Get-up

3 x 2

Conditioning #1

B

EMOM 30: Minute 1: 20s of Single Arm KB Swings Minute 2: 20s of Single Arm KB Thrusters Minute 3: 20s of Air Bike, Ski Erg, or Air Runner Sprint Minute 4: 20s of Air Bike, Ski Erg, or Air Runner Sprint Minute 5: 20s of Battle Ropes (or ball slams) - Goal: Complete each set without stopping (UB) for 20s straight so use a load that's heavy but manageable (this does not need to be heavy to do what we need it to do.) Alternate sides each round. You should shoot for 5-7 reps movement.

Conditioning #2

C

20-30 minutes of Zone 2 Cyclical Work. Your choice of jogging, rowing, ski erg, air bike, etc. You can use multiple pieces if possible but this should be done for 20-30 minutes straight at 60-70% of your max heart-rate. You can even perform a light sled drag if you're able to keep your HR in the correct range. Don't overthink this, just get it done.

Tuesday
Submax Effort Upper

A1

Football Bar Floor Press

5, 5, 4, 4, 3, 3

A2

Banded Pulldowns

5 x 20

B1

Slight Incline DB Neutral Bench

3 x 10

B2

Decline 1 Arm Rows (slight decline)

3 x 10

Upper Finisher

C

3 Rounds of: 15 KB Push Press 20 Rotational Ball Slams (10 each) Rest 2:00 - Goal: RPE 9 - this should be very tough - you should need the entire rest interval but know that this will NOT give you full recovery so it's important to leave a little in the tank.

Wednesday
Mixed Modality Conditioning

Conditioning #1

A

5 Rounds of: 30 Banded Pull-aparts 25 Calorie Ski Erg or Rower 20 Calorie Air Bike 15 Walking BW Lunges each leg 10 Hand Release Push-ups No rest between rounds. - Goal: Slow, steady pace - attempt to nasal breathe for as much of this as possible. Your heart-rate should average around 60-70%.

Conditioning #2

B

20 Rounds of: 15s hard/45s easy - bike, ski erg, rower, treadmill, double unders ect. - perform 10 rounds with one piece and 10 rounds with another if possible. - Goal: Hard = roughly 70% of your max wattage attempted on Tuesday. Stay on the cardio piece today for the entire interval.

Thursday
Dynamic Effort Lower + Finisher

A

Speed Pull Deadlift against bands

8 x 3

B

Box Squat with chains

3 x 8

C

SL Landmine RDLs

4 x 10

Lower Finisher

D

5 Rounds of: 10 Double KB Squat Cleans 10 Double KB Reverse Lunges (total) Rest 2:00 - 3:00 or until your HR comes down to 110. - Goal: RPE 9. This should be hard/heavy.

E

Banded Plank Abs

5 x 20

Friday
Dynamic Effort Upper

A1

Landmine Rotation to Press

6 x 2

A2

Angles Pull-ups

6 x 4

B1

T-Bar Row (pronated)

15, 12, 10, 8

B2

High Incline DB Press - neutral grip

15, 12, 10, 8

C1

Mid Band Anti-Rotation

3 x 10

C2

Zottaman Curls

3 x 10

Coach
coach-avatar Jason Brown

I’ve spent my entire 15+ year career training everyday athletes to become healthier, stronger, and better conditioned, using concurrent training. I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching & Box Programming, and published author of “Lower-body Training” via Human Kinetics.

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To look, feel, and perform your best...

... and be able to sustain it into your 30’s, 40’s, 50’s, 60’s and beyond… without spending hours a day in the gym?

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FAQs
What is Conjugate X Conditioning
A blend of the Conjugate Method of Training & Aerobic Conditioning for the everyday athlete that knows how to train, wants to look good naked, and still hit PR's in the gym.
What equipment do I need?
A squat rack, a pull-up bar, a bench, dumbbells, kettlebells, bands, one piece of cardio equipment (eg. bike or rower), and a trap bar. A GHD, Sled, Chains, and Specialty bars are NOT required but when they are programmed alternatives will be available.
Is there coach support available?
Yes! In addition to messaging in the app, we have a private members only CxC Facebook group that I post exclusive content and where you'll be able to receive support from my team.
How long are the workouts & how many days per week?
60 minutes which includes a 10 minute warm-up & 3 minute cooldown. There is 7 days of programming - 4 strength sessions (many of which do include anaerobic finishers), 2 conditioning sessions, and 1 active recovery day.
Is there a commitment to join Team CxC?
Nope. You can cancel directly in the app any time.
What level do I need to be at to perform this programming?
Intermediate to Advanced. You should know how to perform all foundational movement patterns such as squat, hip-hinge, lunge, push, pull, and carry.
What is the background of most people using CxC?
Most of my clients are former athletes that trained at a CrossFit box for 3-5 years before coming to me.
Can I add anything to the programming?
I wouldn't recommend it. To get the best results, follow this program to the letter for at least 9 weeks.
The Proof
verified-athlete-avatar Samantha Pender

CXC Member

Verified Athlete

"The best program you can invest in!! I was doing my own workouts and following a lot of what is seen on social media. I started CXC two months ago and I can not say enough. Finally implementing the rest my body needs and am gaining strength while seeing a body composition change."

verified-athlete-avatar Ken Williams

60, Ex-CrossFitter

Verified Athlete

"Working with Jason over the last several months has been awesome. The format is simple, there are demo videos for every exercise, and if you have questions he’s super-responsive. The training is truly dialed in for me, which is a big change for other programs I’ve followed!"

verified-athlete-avatar Josh Casby

Muay Thai Enthusiast

Verified Athlete

"CxC for the win!! Hands down the best training program I've ever used. Functionally, I'm stronger and faster than I ever was, and I considered myself an athlete."

verified-athlete-avatar James Park

Everyday Athlete

Verified Athlete

"For once the marketing might actually be true. I’ve had better results in 6 months than in the 10 years that preceded it. Literally. The wife confirms I look better than ever"

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Conjugate X Conditioning
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Conjugate X Conditioning
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Conjugate X Conditioning
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Conjugate X Conditioning