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
  • Nutrition for CrossFit
  • Masters Programming
  • Snatch Drills


Do you want to improve your scores & "Rx" workouts?

Have a sticking point that you just can’t get past? Is there a movement or skill that you dread – one that you can't seem to make progress with no matter how hard you try?

Yes? Well, you’ve come to the right place. My mission for WODprep is to help athletes all over the world break through their plateaus, hit new PR’s, and learn to Rx every workout.

I want people to see what they're truly capable of. So that no matter what your skill level… and no matter where in the world you live… we would love for you to join the “WODprep Family.

It all starts with your habits. Download my free worksheet, “5 Daily Habits For Every CrossFit® Athlete" and let's get to work!

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!

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 CrossFit 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

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

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

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

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

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

5 Daily Habits Every CrossFit Athlete Should Follow

5 Daily Habits Every CrossFit Athlete Should Follow

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


Handstand Push-ups

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



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


Bar Muscle Ups

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


Ring Muscle Ups

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

Shoulder Mobility

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

How Can WODprep Help You?

1-on-1 Coaching

Are you looking to take your CrossFit 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 CrossFit 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 Masters

Is your CrossFit 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 Masters is a membership that provides you with daily programming that is literally made for people over 35.

You can crush your PRs, improve your performance, and feel confident... And all while doing it SAFELY.

WODprep Masters

WP60 Private Track

Short on time and have a busy schedule to work around? It can be tough keeping to a routine; sticking to the CrossFit class schedule is hard enough.

But imagine if there was another way? That's where WP60 Private Track comes in.

Designed for busy people who still want to get the most fun and effective WODs. Our workouts can be done at home or in your gym in less than 60 minutes.

WP60 Private Track

Read Our Awesome Blog!

Double unders are a must-have skill for any CrossFitter. They’re a great way to improve your cardiovascular fitness and coordination. They are also a lot of fun!

But let’s be honest, they can also be really frustrating when you can’t seem to get them right. That’s why I’m here to give you three tips that will help you improve your double under technique.


Smashing your workout in the gym takes mental toughness as well as physical strength and agility.

And if you work hard on developing your mental strength in the gym, guess what? You’ll also create huge positive knock-on effects in all the other areas of your life.


Butterfly pull-ups are a great exercise for CrossFitters of all levels. They build upper body strength and can be used as a progression to more advanced exercises like muscle-ups.

However, they’re not for the fainthearted. Butterfly pull-ups can be difficult and intimidating, especially if you’re new to them.


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.