Hot Seller

Conjugate X Conditioning

Jason Brown Coaching

Functional Training, Functional Fitness
Coach
Jason Brown

CXC is for the Everyday Athlete: someone that is looking for life after CrossFit. Someone that knows how to train, prioritizes their training and recovery. 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.

With 30,000 athletes using the CXC Method every day, the results are evident. 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
Monday
Week 1, Day 1: Lower - Squat Emphasis

Front Squat Warm-up

A

1. Foam Roll Hip Flexors x 60s each side - small 1-2 motion *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Hip Flexor Stretch x 60s each side 3. Bird Dogs: 3 x 3-5 each 4. BW Glute Bridge: 3 x 5 with a 1 count at top of each rep. Rest as needed. 5. Tempo Goblet Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s raise 6. Standing Box Jump: 3 x 3. Rest 45s-60s.

B

Front Box Squat

6, 4, 2, 6, 4, 2

C

Glute Ham Raise

3 x 10

D

Front Foot Elevated Split Squat

3 x 10

E

Cable Pull-Through

4 x 25

F

Standing Banded Abs

5 x 15

Recovery

G

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Tuesday
Week 1, Day 2: Aerobic Conditioning

Conditioning Warm Up

A

​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.

B

Turkish Get-up

3 x 2

Conditioning

C

6 Rounds of: 10 KB Cleans 100 Foot Front Rack KB Carry 10 Calorie Air Bike Sprint (or 15 Calorie Rower or Ski Erg) *No rest between movements. Rest 2:00 after each round, or until your HR comes down to 110.

Recovery

D

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Wednesday
Week 1, Day 3 - Submaximal Effort - Pull Emphasis

Prep

A

Pull-up Warm-up

1. Foam Roll Lats x 60s each - 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Lat Stretch x 30s of movement + 30s hold 3. Thoracic Rotations: 3 x 5 each 4. Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Band Assisted Plyo Push-ups: 3 x 3. Rest 45s.

B

Neutral Grip Pull-ups

6, 4, 2, 6, 4, 2

C1

Chest Supported DB Rows - pronated

3 x 12

C2

DB Floor Press - neutral grip

3 x 12

D

L-Sit Hold

3 x 0:15

E

DB Hammer Curls

3 x 8

Recovery

F

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Thursday
Week 1, Day 4: Aerobic Conditioning

Conditioning Warm-up

A

​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.

B

Turkish Get-up

3 x 2

Conditioning

C

Circuit

10 Rounds of: 60 seconds of Air Bike, Rower, Ski Erg, or Light Jog 60 seconds of Jumping Rope No rest between rounds. *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round). For jumping rope you can alternate between double unders, alternating legs, high knees, etc.

Recovery

D

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Friday
Week 1, Day 5 - Dynamic Effort Lower - Hinge Emphasis

Prep

A

Trap Bar Deadlift Warm-up

1. Foam Roll Hamstrings x 60s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises x 10 each side 3. Bird Dogs: 3 x 3-5 each 4. BW Glute Bridge: 3 x 5 with a 1 count at top of each rep. Rest as needed. 5. Trap Bar RDL: 3 x 3-5. Rest as needed. 6. Trap Bar Jumps: 3 x 3 (empty bar). Rest 45s.

B

Speed Trap Bar Deadlifts

8 x 3 @ 40 %

C

Double KB Squat

3 x 12

D

Supported Single Leg KB RDLs

3 x 8

E

Landmine Lateral Squat

3 x 20

F

Farmer Carry

5 x 60

Recovery

G

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Saturday
Week 1, Day 6: Upper Biased Aerobic Conditioning

Prep

A

Overhead Press Warm-up

1. Three-way thoracic spine foam roll x 20s arms extended + 20s Arm Crossed + 20s Extend + Reach *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Pec stretch x 30s small rocking motion + 30s static hold each side 3. Side-Lying Thoracic Rotations: 3 x 5 each 4. Upper Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Single Arm DB Push Press: 3 x 3-5 each 6. Band Assisted Plyo Push-ups: 3 x 3. Rest as needed.

B

Landmine Rotation to Press For Speed

6 x 3

C1

Hand Release Push-Ups

5 x 25

C2

Gorilla Rows

5 x 25

C3

Landmine Thrusters

5 x 25

C4

Double Unders

5 x 50

C5

Battle Ropes

5 x 25

Recovery

D

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Coach
coach-avatar Jason Brown

I’ve spent my entire 15+ year career training everyday athletes to become healthier, stronger, and better conditioned, using a method I’ve developed called Conjugate X Conditioning (CXC). 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 - 3 strength sessions , 3 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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