Tell me what you need help with MOST:
Choose Movement
  • Double Unders
  • Ring Muscle Ups
  • Bar Muscle Ups
  • Toes To Bar
  • Strict Pull-ups
  • Kipping Pull-ups
  • Butterfly Pull-ups
  • Shoulder Mobility
  • Hip Mobility
  • Handstand Push-ups
  • Handstand Walks
  • Masters Programming
  • Snatch Drills


5 Daily Habits Every Athlete Should Follow

Our habits guide includes a morning mobility flow video, habit tracker, book recommendations and mindset resources to skyrocket your performance!

Why WODprep?

The Courses

The Coaches

The Community

Which movement is your biggest struggle?

Double Unders

Keep whipping yourself with the rope? We will teach you how to do dubs effortlessly!

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Handstand Push-ups

Having trouble? Don’t worry, this training guide will give you the confidence to do HSPU.

WODprep programming 8


Strict? Kipping? Butterfly? Chest to bar? Choose your movements and let us help you out.

WODprep programming 6

Bar Muscle Ups

Still stuck in the scaled division? We’ll teach you BMU so you’ll never have to scale again!

The Secrets of Ring Muscle Ups A Quick Tutorial

Ring Muscle Ups

Standing under the rings feeling helpless? We're here to help - download the sheet below!

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Shoulder Mobility

Tight shoulders? As you may know, this kills your performance. We'll show you how to fix it!

Habits stick better when you have accountability partners. Hit the share button to the right of your screen, and hook your gym-mates up with WODprep's Daily Habits checklist!

Super happy with my overhead progress!

Super happy with my overhead progress - it's a huge difference I can feel in almost everything. And I can finally get the shoulder angle I want in my freestanding handstand! Big thanks to WODprep for another amazing program. ShoulderROM works!

Chris, Georgia - WODprep Athlete - ShoulderROM Unlocked

First BMU!

Thanks to your videos, I gave myself the best Open present I could ever have: my first BMU! This year was my third Open and the first where I completed all the WOD's Rx. Your advice helped me a lot to work on my weaknesses. Thank you very much - and greetings from Berlin!


BMU's in 17.2!

After all the advice and tips earlier in the week from WODprep, I was able to complete 17.2 with 12 BMU's! Thank you!


19.1 strategy success!

I used in your tips and strategy for 19.1. My first open. Your advice helped very much!


Your coaching has not failed me once

I can name so many moments when your videos have helped, when your advice has allowed me to RX, or get that first rep. Now I am looking forward to getting my first pull-up! I started with zero upper body strength, zero grip strength, and slowly have been building it up. Hopefully in a couple of months I will be able to get that pull-up, and I am sure it will happen, because your coaching has not failed me once.

Sabina, California

RMU and HSPU progress!

Seriously - you are awesome sauce! I have strict RMU's because of you - and have gotten better at HSPU's because of you. Your videos are the FIRST ones that I watch on Friday mornings. Your perspective and tips are really amazing - thank you!


Pull-up Progress!

Hi WODprep team - I would like to thank you for your tips and videos. I did the Strict Pull-up Strength course a few months ago and got my first strict about 2 weeks ago - today during the workout, I worked myself up to 33 single pull-ups. I started CF 1 year ago at age 57. Now I am much more confident - and looking forward to learning new skills. Thanks for your inspiration!


Conquering Annie

Good day today! We did Annie for part of our WOD, and it was the first time I was able to do it Rx. Got all of the DU's unbroken!


A long-time WODprep fan

Ben –

Love your Open Prep videos. I am a Master’s Male Rx athlete in the 40-44 age group. This is my 5th year competing in the Open. I have been following your tips for the last 2 years.


Surpassing Expectations

Yet again throughout this year's Open, your videos helped me exceed my own expectations of what I thought was possible. Thank you and please keep doing what you're doing!


I can finally take on double unders with confidence!

Just wanted to tell you that the program has worked really well for me! I still have a few weeks left but every time there are double unders in a WOD I can take them on with confidence. I still have sets where I end up tripping, but I know the feeling I am looking for and can usually get it back pretty quickly. Started working with the speed rope last week and things are coming along with the faster rope! Thanks a ton - feels so good to have a new skill. Can’t wait to seat working on some gymnastics!

Kali, British Columbia - WODprep Athlete - Double Unders Unleashed

Thank you so much - strict muscle up on my first try!

I just wanted to say thank you so much for creating a fantastic program! I've been following the Muscle Up Madness program for just over 4 weeks and my long term goal has been to get a strict ring muscle up (I don't want to attempt kipping until I have the strength for strict). After following the programming for 2-3 sessions a week I attempted my first strict MU today and hit it first time!

Autumn, England - WODprep Athlete - Muscle Up Madness

WODprep has already helped me immensely with my butterfly pull-ups!

I just wanted to reach out and say THANK YOU for the how-to guide. The WODprep has already helped me immensely with my butterfly pull-ups and ring muscle-ups are next! I've really only been doing CF seriously for about a year, but I want to take my training to the next level and the information you provided is great stuff, so thanks! I appreciated the genuine thought you put into your work, you really made it personable and easy to read. I read all of it!

Karley, CA

Put the work in and the results will come

I'm so proud that I went with WODprep, it works so well - if you put the time in (like everything else in life). It's not easy, sometimes it's difficult, but the way you feel when you succeed is second to none!


DisclaimerWODprep is not associated with CrossFit® in any way and opinions are separate from the CrossFit® brand.

How Can WODprep Help
You Become Rx & Beyond

1-on-1 Coaching

Are you looking to take your fitness to the next level? Are you committed to reaching your true potential?

Imagine waking up every day knowing you have a plan designed specifically for you. Start today to achieve your goals, and have a coach always by your side.

Our expert coaches believe in your ability and give you all the support you need. Your achievements are our priority.

WODprep Academy

Tired of frustrating weaknesses sabotaging your progress? Imagine if you could feel great in the gym as you Rx another workout.

WODprep Academy is the ONLY proven, step-by-step daily programming that guarantees you'll hit more PRs, or your money back!

It's the online university that will help you become an all round Rx athlete!

wodprep academy

WODprep Online Programming

Is your daily programming leaving you feel totally beat up? Feel like your progress has stalled? You're not alone. Most programming is made for "everyone and no one."

WODprep's Online Programming provides a variety of tracks so that you can find the right training that works best you.

You can crush your PRs, improve your performance, and feel confident... AND, better still, look great doing it.

wodprep masters athlete

WPx Accessory Tracks 

Love doing classes, but feel like your progress has stalled? It can be tough to learn all the different disciplines of functional fitness, and sometime you just need a little helping hand to get you to where you need to be.

That's where WPx accessory online training comes in.

Just by adding 30 minutes, 3 times a week on specific areas such as cardio, gymnastics, weightlifting and strength, will ensure you crush your fitness goals. It's perfect to add as a "cherry on top" to improve skills, strength, or barbell abilities.

WP60 Private Track

Read Our Awesome Blog!

Chest-facing handstand push-ups (HSPU) are a challenging variation of the traditional HSPU. This movement demands not only upper body strength but also impeccable core stability and positioning. In this guide, we’ll cover the essentials to mastering this movement, including advanced techniques and common mistakes to avoid.


We’ll cover nine drills, starting from the basics and working up to more advanced movements.

By following these progressions, you’ll build the strength and confidence needed to master handstand walks. These are the same drills I used to learn handstand walks, and now it’s one of my absolute favorite movements. Let’s dive in!


At WODprep, we believe in six essential accessory components that well-rounded athletes should integrate into their routines.

While many CrossFit® boxes focus on fitness, we often miss out on bodybuilding elements. In this article, I’ll cover the six core components and how they overlap to enhance your training.


In this article, we’re diving into how to get better at burpees, specifically for CrossFit®. Whether you’re aiming to enhance your WODs, perform better in competitions, or just improve overall fitness, this guide is for you.

We’ll cover everything from scaling options for beginners to advanced techniques, as well as common mistakes to avoid when it comes to everything burpees.


I’m excited to share my five favorite shoulder mobility drills that double as fantastic warm-up exercises.

Whether you’re gearing up for pull-ups, snatches, overhead squats, or handstand push-ups, these drills will prepare your shoulders for action.

Let’s dive in!


Reaching the CrossFit® Games as a master athlete requires more than just dedication; it demands a strategic and adaptive approach to training. Consistency is a hallmark of high-level athletes, but in the ever-changing world of CrossFit®, where standards and challenges shift annually, maintaining a clear focus is crucial.

In this article, we’ll delve into what you can do as a CrossFit® Master athlete and reach the ultimate heights of the CrossFit® Games.


We Support Worthy Causes

Redemption Road Foundation

Mission: To partner with program members, the community and the Department of Corrections to support health, wellness and personal redemption within the prison system.

1% For Fitness Foundation

Mission: 1% For Fitness is dedicated to helping fitness companies of the world connect with and fund other organizations that make fitness more accessible and affordable.