Conjugate X Conditioning 3X
Jason Brown Coaching
Functional Training, Functional FitnessA 9-WEEK Conjugate X Conditioning Program to get you brutally strong and your conditioning in the best shape possible- with zero aches and pains, just results. This proram is designed for someone that is looking to reset, rebuild movement patterns, and progress intelligently over the course of 9-weeks. This program includes 3 mandatory strength sessions & 3 optional conditioning sessions so if you're pressed for time, this is a great option! This program comes with THREE required sessions & THREE optional conditioning sessions - perfect for someone on a limited training schedule. For those that have done my Conjugate X Conditioning 3X program, this is a brand-new version of that program!
Prep
A
Front Squat Warm-up
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: 5 x 3. Rest 45s-60s.
B
Front Box Squat
5 x 5
C
Supported Single Leg RDLs
3 x 10
D
Goblet Split Squat
3 x 10
E
Cable Pull-Through
4 x 15
F
1-arm DB Row
4 x 10
Recovery
G
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Conditioning Warm-up
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.
Conditioning
B
6 Rounds of: 10 KB Cleans (light to moderate) 100 ft. Front Rack KB Carry 10 Calorie Air Bike Rest 2:00
C
Single Leg Banded Leg Curls
3 x 50
Recovery
D
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Bench Press Warm-up
1. Foam Roll Pecs x 60s small 1-2" motion each side *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Pec Stretch x 60s each side 3. Thoracic Rotations: 3 x 5 each 4a. Upper Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 4b. Side Lying External Rotation: 2-3 x 5-7 each 5. Warm-up Your Bench Press: Perform 3 x 3-5 reps with a light load. Rest as needed. 6. Band Assisted Plyo Push-ups: 5 x 3. Rest 45-60s.
B
Close Grip Bench Press
5 x 5
C1
Single Arm KB Push Press
4 x 8
C2
Supported Elbow Out Landmine Rows
4 x 10
D
Cable Facepulls
4 x 15
E
Turkish Get-up
3 x 2
Recovery
F
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Conditioning Warm-up
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
Air Bike
1 x 40:00
Recovery
C
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
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: 5 x 3 (empty bar). Rest 45s.
B1
Trap Bar Deadlift
5 x 3
B2
Landmine Rotation to Press
5 x 2
C1
Split Stance Barbell Glute Hip Thrusts
4 x 8
C2
Neutral Grip Pull-ups
4 x 6
D1
Banded Pushdowns
3 x 30
D2
Stir The Pot
3 x 0:30
Prep
E
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Conditioning Warm-up
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
Air Bike
8 x 0:20
C
Ski Erg
_ , 0:20, 0:20, 0:20, 0:20, 0:20, 0:20, 0:20
D
KB High Pulls
8 x 0:20
E
Landmine Rotations
8 x 0:20
Upper Band Work
F
Reps of: 40-30-20-10: Banded Pull-aparts OH Banded Triceps Rest as needed. - Goal: unbroken reps
Recovery
G
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
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.
This program is designed to give you one thing: results. Build muscle like never before without sacrificing your conditioning.
Get Conjugate X Conditioning 3X
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."""
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!"""
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"""
