Top 5 Benchmark Workouts for Beginners

I’m giving you a rundown of my top five benchmark workouts that are perfect for beginners looking to jump into the world of functional fitness.

Now, when I say “beginner,” I don’t mean these workouts will be a walk in the park. They’re tough, but they’re some of the best out there for testing your fitness and seeing real, measurable progress.

The cool thing about these workouts is that they’re all repeatable and scalable.

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Top 5 Benchmark Workouts for Beginners
7 Foundational Strength Movements You Need to Master

We’re diving into the top 7 strength movements every beginner needs to master. These are the absolute building blocks that will set you up for success, especially if you’re serious about progressing in the sport of fitness.

When it comes to nailing your technique for complex movements like snatches or clean and jerks, having a solid foundation is critical. But don’t sweat it—I’m here to walk you through the must-know basics.

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7 Foundational Strength Movements You Need to Master
CLEAN FOR BEGINNERS

today I’m diving into the basics of cleans. If you’re just getting started with functional fitness or stepping into a gym, the clean is one of those movements you’ll encounter a lot. But with all the variations and terminology, it can get a bit confusing.

Don’t worry—I’ve got you covered. In this guide, we’ll break down the different types of cleans so that the next time you see them written on the whiteboard, you’ll know exactly what to do.

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Beginner’s Guide to Cleans: Nailing the Basics
8 Burpee Variations to Use in Workouts

Burpees are the ultimate cardio-strength hybrid exercise, but you probably already know that.

What you might want to know is how to fast-track your progress, perform burpees more efficiently, and what different variations you can incorporate into your next CrossFit® workout.

In this article, I’ll break down eight different burpee styles that you can try out in your next WOD.

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8 Burpee Variations to Use in Workouts
CrossFit® Thrusters Techniques, Tips, and Common Mistakes

Thrusters are a beast, no doubt, but when you dial in your technique and steer clear of common pitfalls, they can seriously level up your CrossFit® game. Nailing thrusters isn’t just about going heavy; it’s about moving well, staying efficient, and pushing past your comfort zone.

Keep grinding, stay consistent, and remember: progress comes with practice. Keep chasing those gains and pushing your limits!

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CrossFit® Thrusters: Techniques, Tips, and Common Mistakes
2024 CrossFit Games Everything You Need to Know About The Changes

The 2024 CrossFit® Games are set to be a game-changer with major updates, new locations, and revamped divisions.

Say goodbye to Madison, Wisconsin, and hello to Fort Worth, Texas! This year’s Games will take place at the impressive Dickies Arena. The new venue promises a fresh vibe and a chance for Texas fans to experience the action live and up close.

Let’s dive into what’s new this year and what it means for athletes and fans alike.

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Big Changes at the 2024 CrossFit® Games
How To Attack Your CrossFit® Cardio Training

It’s time to get those engines moving and attack your cardio training. Cardio is a staple for off-peak season training, and as athletes, our goal is to increase capability and improve our scores in workouts.

Effectively attacking your cardio training requires a strategic approach that balances intensity, variety, and recovery.

In this guide, we’ll show you how to improve your cardio performance and start tackling some cardio workouts.

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How To Attack Your CrossFit® Cardio Training
Mastering CrossFit® Strict Ring Muscle Ups: The Ultimate Guide

In the world of CrossFit® gymnastics, few movements showcase strength and technique like the strict ring muscle up.

Mastering this movement not only demonstrates exceptional upper body strength but also requires precise technique and control.

Whether you’re aiming to achieve your first strict ring muscle up or looking to refine your technique, this guide will take you through everything you need to know.

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Mastering CrossFit® Strict Ring Muscle Ups: The Ultimate Guide
Mastering Burpees for CrossFit® Techniques, Scaling, and Pacing

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.

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Mastering Burpees for CrossFit®: Techniques, Scaling, and Pacing
How To Get To The CrossFit® Games As A Master Athlete

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.

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How To Get To The CrossFit® Games As A Masters Athlete
Test Your Absolute Strength & Fix Your Weaknesses

Hello, I’m Ben from WODprep, and welcome to the third and final article of our comprehensive series on how to build strength for CrossFit®. If you’re serious about becoming a better functional fitness athlete, developing strength is crucial.

In this article, I’ll recap the key points from our previous article and introduce a powerful new tool we’ve developed to help you achieve your strength goals.

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Test Your Absolute Strength & Fix Your Weaknesses
How WODprep Can Help You To Make Quarterfinals

Are you ready to take your fitness journey to the next level? Welcome to the final installment of our series on becoming an RX athlete and reaching the Quarterfinals. In this blog, we’ll explore how WODprep can transform your skills, strength, and engine, equipping you to excel in the world of fitness.

Throughout this series, we’ve delved into the crucial elements of what defines a top-tier fitness athlete: skills, strength, and engine. In previous blogs, we discussed the principles behind developing strength and engine, as well as mastering essential skills through strategic progression.

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How WODprep Can Help You To Make Quarterfinals
How To Develop Your Engine & Strength To Make Quarterfinals

Welcome back to the second installment of our blog series on how to become an RX athlete and reach the Quarterfinals. In Part 1, we delved into the foundational elements of Fitness—skill, strength, and engine—using a Vin diagram to assess strengths and weaknesses.

Today, we’re zooming in on strength and engine, exploring essential components and actionable strategies for improvement.

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How To Develop Your Engine & Strength To Make Quarterfinals
How To Become An Rx Athlete And Make Quarterfinals

Are you ready to take your CrossFit® journey to the next level? In this ultimate guide, we’ll delve into what it takes to become a fully Rx athlete, not just surviving the Open but pushing through to the quarterfinals and beyond.

Whether you’re a seasoned athlete or just getting started, this four-part blog series will equip you with the tools to assess your strengths, weaknesses, and strategies for improvement.

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How To Become An Rx Athlete And Make Quarterfinals
Muscle Ups: Fix Your Chicken Wing! (The Ultimate Guide)

Are you frustrated with your muscle-up progress? Do you find yourself struggling with the dreaded chicken wing, hindering your full potential?

Whether you’re aiming for bar muscle-ups or ring muscle-ups, mastering this essential CrossFit® movement is within your reach.

In this comprehensive guide, we’ll explore effective strategies to eliminate the chicken wing and elevate your muscle-up game to new heights.

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Muscle Ups: Fix Your Chicken Wing! (The Ultimate Guide)
The Evolution and Community Spirit of the CrossFit® Open (2)

The CrossFit® Open, a cornerstone event in the CrossFit® community, has seen significant changes over the years, reflecting the shifting landscape of fitness and the core values of the sport.

From its inception to the present day, the Open has evolved in format and movement selection while still embodying the spirit of inclusivity and competition that defines CrossFit®.

Looking back at the history of the CrossFit® Open, athletes recognize a distinct transformation in how workouts are structured and the sense of community that surrounds the event.

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The Evolution and Community Spirit of the CrossFit® Open
Ring Muscle Ups: Are You Making This Huge Mistake?

Today I’m uncovering a colossal blunder that countless folks make when tackling their ring muscle-ups. Picture this: I was hitting the gym the other day, observing folks grind through sets of ring muscle-ups. It was a tough workout, 15 ring muscle-ups per round, nestled snugly within the WODprep programming.

As I glanced over at a few friends who could bust out unbroken ring muscle-ups, something caught my eye. Despite their prowess, they seemed to be struggling. Their transitions looked like a scene from a suspense film – shaky, unstable, and downright exhausting.

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Ring Muscle Ups: Are You Making This Huge Mistake?
Our Workout Predictions for the CrossFit® Open Season 2024

Are you ready for the 2024 CrossFit® Open? With the competition looming, it’s time to delve into some insightful predictions and preparation strategies that could give you the edge in this year’s event.

In this article, we’ll cover everything from potential movements to expect, past workout repeats, and how you can fine-tune your training for maximum performance.

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Our Workout Predictions for the CrossFit® Open Season 2024
snatch drills pr your snatch

Today, I’m going to bring you some tips and drills to help you crush your snatch PR. Whether you’re a beginner, intermediate, or advanced lifter, these drills will help you refine your technique, build strength, and boost your confidence under the bar.

Before we dive in, let me be clear: I’m not an Olympic weightlifter. I’m just a guy who loves CrossFit® and wants to share what has worked for me.

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Snatch More Weight With These 5 Drills!
2024 CrossFit Open 3 Unconventional Things to Practice New Movements

Today, we’re diving into the heart of CrossFit® preparation, exploring three unconventional strategies to gear up for the anticipated 2024 CrossFit® Open.

This isn’t your average CrossFit® rundown; we’re delving into potential new movements and unique training methodologies that might just give you the edge in the upcoming competition.

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2024 CrossFit® Open: 3 Unconventional Things to Practice (+ New Movements)
How To Choose A Training Shoe (5 Things To Look For!)

I have used a whole wide variety of shoes. I’ve had some that have given me foot blisters, I’ve had some where they have worked great, and then I did my first row climb, and they completely crumbled, and then I’ve had some that have just made my feet cramp or just haven’t felt good.

I will describe five essential things about your training shoes. By the end of this article, you’ll be able to pick out a shoe that will fit perfectly no matter what kind of training you do.

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How To Choose A Training Shoe (5 Things To Look For!)
How To Reduce The Risk of Injury in the Open 2024

The Open 2024 is just around the corner, and whether you’re a seasoned athlete or a relative newcomer to the world of competitive fitness, minimizing the risk of injury is crucial for a successful and enjoyable experience.

To help you navigate the challenges ahead, we’ve compiled a comprehensive guide featuring tips from WODprep, a trusted source in the realm of functional fitness.

Let’s dive into the key strategies to keep you injury-free during the Open 2024.

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How To Reduce The Risk of Injury in the CrossFit® Open 2024
Where to Get the CrossFit® Open 2024 Leaderboard: Your Guide

The CrossFit® Open is back for another year. Like the previous years, we’re heading into the unknown.

This is the time to push your limits and even surprise yourself with what you can do. If you’re eager to stay updated on the latest standings, achievements, and progress of the CrossFit® Open 2024, you’ve come to the right place.

In this guide, we’ll walk you through a step-by-step process on how to access the CrossFit® Open 2024 Leaderboard and explore the different types of leaderboards available.

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Where to Get the CrossFit® Open 2024 Leaderboard: Your Guide
Top CrossFit® Workouts to Practice Before The Open: Strategy and Technique Tips

With the CrossFit® Open on the horizon, it’s time to fine-tune your training regimen to ensure you’re prepared for the challenges that lie ahead. By incorporating a variety of movements and strategic pairings, you can enhance your overall performance.

Let’s delve into 10 key workouts that encompass common Open movements, along with strategy and technique recommendations.

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Top CrossFit® Workouts to Practice Before The Open: Strategy and Technique Tips
Learn Handstand Push Ups Before The Open (to Crush These Skills)

Today, we’re diving into the final lesson of our five-part series on the five essential movements you must know heading into the CrossFit® Open.

In this last lesson, we’re tackling a bit of a wildcard – the strict handstand push-up. Now, you might be wondering, “Ben, why bother practicing something that might not even show up in the Open?”.

Well, here’s the deal: if strict handstand push-ups do make an appearance and you can’t nail them, you’re in a tough spot. Learning these takes time, strength, and dedication, so if they pop up and you’re not prepared, your workout is pretty much over.

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Learn Handstand Push Ups Before The Open (To Crush These Skills)
Get Muscle Ups Before the CrossFit Open! (Bar or Ring)

In this article, we’re diving into part four of our five-part series on the essential skills for the CrossFit® Open. Today’s focus is the muscle-up, covering both bar and ring variations.

I’m excited to share a unique drill that I’ve used to help thousands achieve their first muscle-ups. It’s an unconventional method, not commonly seen in CrossFit® gyms, but it’s legal and highly effective.

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Get Muscle Ups Before the CrossFit® Open! (Bar or Ring)
Chest to Bar Pull-ups (My Best Tips for the CrossFit Open!) Swing

Welcome back to another episode of our five-part series on the essential skills you need before the CrossFit® Open to boost your score.

Today, we’re diving into the world of chest-to-bar pull-ups, a movement that’s practically a staple in every CrossFit® Open. Whether you’re aiming to nail your first rep or looking to improve your efficiency, I’ve got some key tips for you.

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Chest to Bar Pull-ups (My Best Tips for the CrossFit® Open!)
30 New Year CrossFit Workouts To Kick Start Your Fitness in 2024 and Lose Weight

It’s that time of the year again when January 01 becomes the invisible line in the sand, marking a new beginning. Looking ahead to 30 days from now, where do you want to be? Do you aim to lose weight? Do you strive to be 100% prepared for the CrossFit® Open? Or is becoming an Rx CrossFit® athlete your goal? All three of these objectives are admirable and personal to you.

In this article, you can find 30 fun workouts from our online programming AND the best insights on your nutrition.

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30 New Year CrossFit® Workouts To Kick Start Your Fitness in 2024
Learn Toes to Bar Before the CrossFit Open

The toes-to-bar proves to be a pivotal exercise in the CrossFit® Open, wielding the power to greatly influence your overall score. Proficiency in this move is key, whether you’re grappling with that initial rep or striving to enhance your efficiency. This article serves as your ultimate guide.

If you’re on a quest to conquer your inaugural toes-to-bar, I’ve got some tips tailored just for you. A common error among beginners is attempting a strict toes-to-bar without tapping into the advantages of momentum.

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Learn Toes to Bar (Before the CrossFit® Open!)