Conjugate Hybrid Training

The Struggle Standard

Tactical / Military, Powerlifting, Strength & Conditioning, Functional Fitness

Coach

Alexander Burgoyne

Strength Built With Standards. Conditioning That Carries Over.

Conjugate Hybrid Training is the natural next step after Earn The Right.

You’ve built discipline, movement competency, and a base level of work capacity. Now it’s time to progress with intent. This program is designed for athletes who want to get stronger without losing conditioning and become better conditioned without sacrificing strength.

This is not random hard training. This is a structured system with purpose behind every session.

WHAT MAKES THIS PROGRAM DIFFERENT

Conjugate Hybrid Training blends proven conjugate principles with modern athletic conditioning to eliminate weak links and build complete athletes.

You’ll train using:

Max effort and dynamic effort strength work
Repeated effort accessories to attack weaknesses
Conditioning that actually transfers to lifting and sport
Running, carries, mixed modal work, and bodyweight skills
Planned stress, recovery, and progression
Every day has a job. Nothing is filler.

FROM EARN THE RIGHT TO PERFORMANCE

Earn The Right teaches you how to train. Conjugate Hybrid teaches you how to progress.

You won’t abandon conditioning to get strong. You won’t abandon movement to lift heavy. You’ll train both on purpose, every week.

THE STRUGGLE STANDARD TEST

Most programs avoid testing. This one is built around it.

The Struggle Standard Test is a repeatable benchmark used throughout the program to measure:

Strength under fatigue
Aerobic and anaerobic capacity
Movement quality when tired
Mental toughness under objective standards
You don’t guess if the program is working, you prove it.

When you sign up for this program you will get free access to this test. It will be taken once per year, creating a new leaderboard for each year to see who sets the highest standard, and who has progressed year to year!

WHO THIS IS FOR

This program is for athletes who:

Train consistently and want structure
Value standards over feelings
Want measurable progress, not novelty
Are ready to test, assess, and improve

If you want entertainment or shortcuts, this isn’t it.

Train with intent. Test honestly. Raise the standard. SUFFER FORWARD.

$25 / mo

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Unbreakable Strength w/o Losing Speed

You’ll build real, measurable strength using the conjugate method—max effort, dynamic effort, and intelligent volume—without turning slow, stiff, or one-dimensional.

Conditioning That Actually Transfers

This isn’t random suffering. Every HIIT workout, sled push, sprint, and run is placed with intent so your conditioning supports strength—not kills it.

Built for Real Life, Not Just the Gym

You’ll run, carry, drag, sprint, box, lift, and move in every direction—because real fitness shows up outside the weight room.

No Burnout, No Plateaus

The 9-day training cycle and 12-week progression keep stress rotating and progress moving forward without frying your nervous system.

Structure for the Disciplined

The framework is locked in, but the details adapt—different lifts, different metcons, different tools. You get structure without boredom.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Power Rack, Barbell, Plates, Dumbbells, GHD, Sandbags, Sled, Row

Recommended

Punching bag, Rings, Rower, Air Bike, Peg Board, Slam Balls

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Cycle 1 Day 1 - Max Effort Lower Body

Warm Up Routine

1 x 15:00

Anderson Squat

8 x 3

Glute-Ham Raise

3 x 8

Reverse Lunges

3 x 10

GHD Around the World

3 x 10

Reverse Hyperextension

3 x 30

Forward Sled Drag

8 x 10

Belt Squat

1 x 100

Circuit

We will finish the day with a short Alactiic circuit Every Minute on the Minute x 5 mintues Perform 3 vertical jumps continuous Directly into 5 med ball slams continuous

Circuit

📝 POST-SESSION CHECK 1. What felt strong today? 2. What limited you?

Monday

Cycle 1 Day 2 - Dynamic Effort Upper Body

Warm Up Routine

1 x 15:00

Kip Swing

5 x 20

Bench Press

9 x 3

Overhead Barbell Hold

3 x 30

Incline DB Bench Press

3 x 15

Pull-up

4 x 6

Barbell Row

3 x 12

Dip

3 x 12

DB Roll Back

3 x 12

Banded Row Lying on Bench

3 x 20

Circuit

Boxing Circuit 6 rounds :30 punches on heavy bag 10 forward ab wheels 5 each side ab wheels :30 jumping in place no rest

Tuesday

Cycle 1 Day 3 - Accessory + Conditioning

Warm Up Routine

1 x 15:00

Single Leg Box Jump

10 x 2

Clean Deadlift + Power Clean + Push Jerk

6 x 4

Legless Rope Climb

10 x 1

Single Arm Barbell Hold

3 x 30

Conditioning

Cycle 1-3 Lactic Capacity

Running Clock: 60:00-90:00 Lactic Capacity 30-Minute EMOM Min 1: 15/12 Cal Echo Bike Min 2: 6 Strict Pullups Min 3: 50 Double unders RX Standard: Finish each station with ~10 sec to spare. All reps should be repeatable for 10 rounds. SCALED Min 1 – Bike Calories 12/9 Min 2 – Banded Pull-Ups x 6–8 Ring Rows x 8–10 (feet under rings) Jumping Pull-Ups x 6–8 (controlled lower) Min 3 – 30–40 Double Unders or 80 Single Unders Scaled Standard: Steady breathing, no redlining. One quick break max per minute.

Circuit

📝 POST-SESSION CHECK 1. What limited your pace? 2. Did you scale early enough?

Wednesday

Cycle 1 Day 4 -Aerobic Base and Skill

Warm Up Routine

DB Power Snatch

5 x 5

Dumbbell Rotational Punch

5 x 3

Circuit

Running Clock: 25:00-40:00 Skill: Handstand Control EMOM 12 Odd minutes: 20–30 sec handstand hold Even minutes: 6–8 controlled wall walks Scaling Regression: Box pike hold Progression: Increase hold time (not freestanding) Coaching Cues • Straight line: wrist → shoulder → hip → ankle • Active shoulders (push tall) • Stop before technical breakdown Skill work builds long-term pressing stability that carries into heavier phases later.

Circuit

Aerobic Base Run Running Clock: 40:00-70:00 30 minutes Zone 2 Conversational pace, nasal breathing preferred

Thursday

Cycle 1 Day 5 - Dynamic Effort Lower Body

Warm Up Routine

1 x 15:00

Box Squat

10 x 2

Barbell Deadlift

8 x 2

Bulgarian Split Squat

3 x 10

Romanian Deadlift

4 x 8

Backward Sled Drag

8 x 40

GHD Sit-Up

3 x 15

Band GHD Oblique Twists

3 x 10

Reverse Hyperextension

3 x 20

Pull Through

1 x 100

Friday

Cycle 1 Day 6 - Max Effort Upper

Warm Up Routine

1 x 15:00

Bench Press

8 x 3

Push Jerk

4 x 4

Incline DB Bench Press

3 x 10

Snatch Grip Bent Over Barbell Rows

3 x 12

Dip

3 x MAX

Band Crunch

4 x 30

DB Farmer's Walk

4 x 40

Circuit

Running Clock: 65:00-75:00 Alactic Circuit EMOM X 10 Minutes 5 Plyo Pushups (you pick height) 5 Broad Jumps

Banded Tricep Pushdown

4 x 30

Rear Delt Flyes

4 x 20

Saturday

Cycle 1 Day 7 - Oly + Conditioning + Arms

Warm Up Routine

1 x 15:00

Power Clean + Push Jerk

6 x 2

Hang Power Snatch

4 x 3

Conditioning

Cycle 1 Day 7 - Anaerobic Conditioning

Running Clock: 40:00-60:00 4 rounds: Run 400m Deadlift ×12 (225/155 lbs) Bar-facing burpees ×10

EZ Bar Curl

4 x 15

Tricep Pushdown

4 x 30

Hammer Curl

3 x 15

Rear Delt Flyes

3 x 20

Dead Hang

3 x 30

Coach

More from The Struggle Standard

Alexander Burgoyne

18 years in the trenches. BS in Kinesiology with an Exercise Science emphasis. This coaching philosophy wasn’t learned from theory alone, it was earned through years of trial, error, failures, and hard results. Every system is tested, refined, and proven before it’s taught.

SUFFER FORWARD

No hype. No shortcuts. Just training built through years of trial, error, and results. Show up, do the work, and measure progress the right way—against a real standard.

Start My 7-Day Free Trial

FAQs

Do I need to complete Earn The Right first?

It’s strongly recommended. Earn The Right builds the movement quality, work capacity, and discipline that make Conjugate Hybrid effective. Experienced athletes may enter directly if they already meet those standards.

How many days per week is the program?

The program is designed on a 9-day rotation, not specific to days of the week. You have the ability to add a rest day, move a day if life gets in the way, it is not nailed to a 7-day week. These 9-day rotations are called "cycles".

Is this program focused more on strength or conditioning?

Both. Strength and conditioning are trained together every week. You won’t sacrifice one to improve the other, this program is built to develop complete, resilient athletes.

What is the Struggle Standard Test?

The Struggle Standard Test is a repeatable benchmark used to measure strength under fatigue, conditioning, movement quality, and mental toughness. It removes guesswork and shows whether training is actually working. It is done the final week of the Earn The Right program and then yearly.

Do I need special equipment?

You’ll need access to a barbell, plates, rack, dumbbells, and basic conditioning tools. Gymnastics movements are included but scalable.

Is this program beginner friendly?

No. This is not a beginner program. Athletes should already have consistent training habits and basic movement competency before starting.

How long should I run this program?

Conjugate Hybrid Training is designed for long term use. Progression is built in, and testing phases allow you to assess, adjust, and continue improving over time.

Is this individualized coaching?

This is a structured program, not 1-on-1 coaching. You’ll get clear intent, standards, and progression but results depend on your effort and execution.

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Conjugate Hybrid Training