CrossFit Conjugate: 8-Week WOD Block
Strength, skill and metabolic engine on the same week.
Adds the plan to My Library so you can check off each day as you train.
Goal
All-round CrossFit fitness
Duration
8 Weeks
Frequency
5 days/wk
Level
Advanced
Full program
Premium$9.99 / month
All Access subscription — unlocks every program and meal plan. Cancel anytime.
- 8 Weeks of programming
- 5× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Prefer to buy once? Get lifetime All Access for $79
Workout Summary
CrossFit Conjugate: 8-Week WOD Block
A conjugate-style CrossFit block: max-effort upper, max-effort lower, dynamic effort speed work, plus two pure WOD days. Pulls heavily from gymnastic and monostructural movements in the Onyx library.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · CrossFit
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
8 Weeks · Progression
Progression
Weeks 1–2 build technique and baseline loads. Mid-block (weeks 3–5) progressively overload top sets. Final weeks intensify, then deload + retest in the closing week.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayMax-Effort Lower
- TuesdayWOD (Gymnastic)
- WednesdayMax-Effort Upper
- ThursdayRest · optional 20–30 min walk or light mobility
- FridayDynamic Effort + WOD
- SaturdayLong WOD
- SundayRest · optional 20–30 min walk or light mobility
Workouts
CrossFit Conjugate: 8-Week WOD Block
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–8 unlock after purchase
Week 1 · Day 1
Max-Effort Lower
Squat or Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 5 | 5,3,1,1,1 | 3 min |
| Romanian Deadlift | 3 | 8 | 2 min |
| Hanging Leg Raise | 3 | 12 | 45 sec |
Week 1 · Day 2
WOD - Gymnastic
AMRAP 18 · gymnastic bias
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull Ups | AMRAP | 7 | - |
| Push Ups | AMRAP | 14 | - |
| Air Squats | AMRAP | 21 | - |
Week 1 · Day 3
Max-Effort Upper
Ramp to a heavy top set of 1–3
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 5 | 5,3,1,1,1 (ramp to RPE 9) | 3 min |
| Weighted Pull Up | 4 | 5 | 2 min |
| Standing Overhead Press | 3 | 5 @ RPE 8 | 2 min |
| Chest-Supported Row | 3 | 8 | 90 sec |
| Face Pull | 3 | 15 | 45 sec |
Week 1 · Day 4
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 5
Dynamic Effort + WOD
Speed bench + sprint
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press (DE) | 9 | 3 @ 50% | 60 sec |
| Rowing Machine Intervals | 5 | 500 m | 90 sec |
| Burpee Broad Jump | 5 | 10 | 60 sec |
Week 1 · Day 6
Long WOD - Chipper
For time
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Rowing Machine | 1 | 2000 m | - |
| Wall Balls | 1 | 100 | - |
| Box Jumps | 1 | 75 | - |
| Pull Ups | 1 | 50 | - |
| Treadmill Run | 1 | 1 km | - |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.