The Struggle Standard
The Struggle Standard
Functional Fitness, Tactical, Tactical / Military, Powerlifting, Bodybuilding, Strength & Conditioning, Gymnastics, General Fitness, First Responders, Law Enforcement, Olympic Lifting, Plyometrics, Endurance, Functional TrainingIntroducing The Struggle Standard—a brutally effective training program built on one core truth: to grow, you must suffer. This isn’t just another cookie-cutter plan; it’s the culmination of years spent chasing the perfect fusion of raw strength, relentless intensity, and athletic precision. With elements of powerlifting, CrossFit, old-school bodybuilding, and performance-driven training, every session is designed to test your limits and forge growth through struggle. Life happens—miss a day, and you won’t fall behind. Just pick up where you left off and keep grinding. This is the program for those who refuse comfort, who crave the pain that produces real results. Welcome to The Struggle Standard—suffer forward.
A
Box Squat
1 x 1 @ MAX lb
B
Stiff Legged Sumo Deadlift
4 x 8 @ MAX lb
C
Bulgarian Split Squat
3 x 10
D1
Reverse Hyperextension
4 x 10 @ 60 %
D2
GHD Sit-Up
4 x 8
E1
Sled Push
7 x 50
E2
Sandbag Carry
7 x 50
Circuit
F
Giant set. Complete all reps of each movement before moving to the next. No rest between exercises. GHD Straight Leg Glute Contraction x 100 Reverse Squat (banded) x 100 Hamstring Curl (ankle weights) x 100 Calf Raise (bodyweight) x 100
A1
Ring Muscle Up
3 x 3
A2
Kipping Pull-Up
3 x 5
B
Push Press
5 x 6 @ 75 %
C
DB Bench Press
3 x MAX @ 70 %
D
Bent Over Row
4 x 10
E1
Bent Arm Barbell Pull Over
3 x 10
E2
Skull Crusher
3 x 12
E3
Tate Press
3 x 12
Conditioning
F
Circuit
AMRAP 10 5 Strict Pull Ups 10 Pushups 15 Air Squat 5 KBS 55# (Add 5 KBS each round)
G1
GHD Face Up Side Bend
3 x 20
G2
Bamboo Strict Press
3 x 30
G3
GHD Face Down Reverse DB Fly + Windmill
3 x 20
G4
Handstand Walk
3 x 50
H
Reverse Hyperextension
3 x 20 @ 50 %
A
Box Jump
10 x MAX
B
Towel Farmers Carry
3 x 1:00
C1
DB Wrist Curl
3 x 20
C2
DB Wrist Extension
3 x 20
C3
Rice Bucket Roll
3 x 1:00
Circuit
D
20 Minute EMOM Min 1: 20 Cal Row Min 2: 10 Burpee over Rower Min 3: 12 Cal Echo Min 4: 50 DU
Conditioning
E
Sand Snatch
5 Rounds 100' Sand Bag Carry (alternate walking forward, backward, sideways) 5 DB Power Snatch Alternating 75#
A1
Rowing
10 x 800
A2
Run
10 x 800
B
Ice Bath
1 x 7:00
A
Box Squat
5 x 5 @ 50 %
B
Deadlift Speed Pull
10 x 2 @ 55 %
C
Good Morning
4 x 12
D
Goblet Squat
4 x 10
E
KB swings
3 x 20
F
Reverse Hyperextension
4 x 10
G
GHD Sit-Up
4 x 10
H
Sled Sprints
5 x 10
Circuit
I
Hamstring Curls w/ Ankle Weights x 100 Calf Raise Bodyweight x 100
A
Bench Dead Press
8 x MAX
B1
DB Floor Press
4 x 8
B2
Weighted Pull Ups
4 x 5
C
L-Sit to Handstand
1 x 10:00
D1
JM Press
3 x 10
D2
Inverted Row
3 x 8
D3
Banded Low Row
3 x 15
E1
GHD Paddling
3 x 0:30
E2
Cable Crunch
3 x 20
F
Boxing
10 x 0:15
G
Reverse Hyperextension
3 x 20 @ 50 %
A
Back Squat
5 x 2
B
1 Power Clean + 1 Hang Power Clean + 1 Front Squat
5 x 3 @ 65, 70, 70, 75, 75 %
Circuit
C
3 Rounds 10 DB PC 55# 10 S2OH 10 Front Squat Rest :60
D
Peg Board
5 x 2
E1
L-Hang Hold
@ 0:30
E2
DB Shrug
15, 12, 10, 8, 6
E3
Seated Incline DB Curls + Wrist Twists + AMRAP Incline Bicep Curl
5 x 10
E4
Skull Crusher
5 x 12
F1
Push Ups
4 x 20
F2
Lying Reverse Band Fly
4 x 25
Alex Burgoyne B.S. Kinesiology
Alex is a veteran fitness coach with over 16 years of experience. As creator of The Struggle Standard, his philosophy is simple: growth only comes through suffering. Built on the raw, uncompromising idea of “suffering forward,” Alex’s program pushes clients past limits—physically and mentally—to forge lasting strength and discipline. He doesn’t just train bodies; he trains resilience.
When you join a team you’re getting more than programming, you’re joining an online community.
The Struggle Standard
The Struggle Standard
The Struggle Standard
