CrossFit Conjugate: 8-Week WOD Block
Strength, skill and metabolic engine on the same week.
Goal
All-round CrossFit fitness
Duration
8 Weeks
Frequency
5 days/wk
Level
Advanced
Full program
Premium$9.99 · one-time
Lifetime access inside the Onyx app.
- 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
Want everything? Get 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
Workouts
CrossFit Conjugate: 8-Week WOD Block
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
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull Ups | AMRAP | 7 | - |
| Push Ups | AMRAP | 14 | - |
| Air Squats | AMRAP | 21 | - |
Week 1 · Day 3
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 4
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 5
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 6
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
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 | — |
Reviews & Ratings
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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.