Conjugate X Conditioning
Jason Brown Coaching
Functional Training, Functional FitnessCXC 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.
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
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.
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.
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.
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
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
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.
... 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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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."
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!"
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."
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"
When you join a team you’re getting more than programming, you’re joining an online community.
Conjugate X Conditioning
Conjugate X Conditioning
Conjugate X Conditioning
