Conjugate X Conditioning 3X

Jason Brown Coaching

Functional Training, Functional Fitness
Coach
Jason Brown

A 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!

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Week to Week Progressions
A program that's designed to push your limits, without risking injury. You’ll see increases in volume and intensity each week, but consistent increases in intensity aren’t required to get better. You must always be mindful of the stress that exists outside of the gym. Listen to your body and go by feel. If you’re feeling tired or rundown, you can down-regulate your intensity on that day.
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Perfect for the busy Everyday Athlete
This program is set up in a way that will allow you to make the most of your time with THREE main strength sessions, different from my other CXC Programs: Lower, Upper, and Full Body emphasis and three optional conditioning sessions (it's recommended performing at least one of these conditioning sessions.)
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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.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Air Bike // Trap Bar // Barbell // Dumbbells // Kettlebells // Squat Rack with a pull-up bar and ability to perform pin squats // Landmine // TRX Straps or Rings // Pushing Sled
Recommended
Bands // Chains // Cable Machine
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1: Lower Intensive

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

Monday
Week 1 Day 2: Conditioning

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

Tuesday
Week 1 Day 3: Upper Intensive

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

Wednesday
Week 1 Day 4: Conditioning

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

Thursday
Week 1 Day 5: Full Body Intensive

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

Friday
Week 1 Day 6: Optional Conditioning

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

Saturday
Rest Day
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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Results, only

This program is designed to give you one thing: results. Build muscle like never before without sacrificing your conditioning.

Get Conjugate X Conditioning 3X
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FAQs
How long do training sessions take?
10 minutes for your warm-up, 40 minutes for the training, and 5 minutes for cooldown.
What is the level of experience needed to run this program?
Intermediate. You should be comfortable squatting, lunging, pressing, pulling, hinging, and carrying.
How many sessions are there a week?
6 total sessions - 3 mandatory strength sessions with three optional conditioning sessions.
How does this differ from Team CXC?
The sessions are designed knowing that you may only be able to train three days per week. For instance, the program uses a lower, upper, full body split vs. CXC uses two lower & two upper sessions better for someone that can train at least 4x per week.
Is there support?
Yes, there is a thread to post questions as well as a private FB group.
How long is this program?
This program is a one-time purchase 9 weeks and can be done at your own pace.
The Proof
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 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 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"""

Conjugate X Conditioning 3X