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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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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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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Running isn’t fun, and it’s certainly not glamorous, but it’s crucial when it comes to increasing your cardio in CrossFit®.
These workouts are tailored to push your limits, boost your endurance, and keep you fired up. But before we dive into the WODs, let’s tackle some of the top questions about integrating running into your CrossFit® routine.
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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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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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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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Let’s break down the basics of snatches. If you’re new to the barbell snatch or just looking to clear up some confusion around the different types, this guide is for you.
Whether you’re scratching your head over a power snatch vs. a squat snatch or wondering what a hang power snatch is, I’ve got you covered.
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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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Today we’re diving into the world of butterfly pull-ups. These are not your regular pull-ups—these bad boys are all about efficiency and speed, making them a staple in competitive functional fitness.
Before we get into the nitty-gritty of the five best beginner drills to master this skill, let’s address a common question: When should you start practicing butterfly pull-ups?
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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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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.
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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!
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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.
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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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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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Are you a CrossFit® athlete struggling with knee pain? You’re not alone. Knee discomfort is a common issue among athletes who engage in high-impact activities like CrossFit.®
In this article, we’ll explore practical tips and exercises to help alleviate knee pain and get you back to your CrossFit® routine with confidence.
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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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Welcome back to our three-part article series on how to get strong for CrossFit. If you missed the first article, make sure to check it out here.
In that initial article, we explored the various components of strength essential for the sport of fitness.
Today, we’re diving deeper into one critical aspect: absolute strength.
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Welcome to our three-part article series on how to get strong, essential for excelling in CrossFit® and functional fitness.
Today, we kick things off by diving into the “Strength Pyramid,” a crucial concept for understanding how to build a robust foundation of strength and progress to more advanced skills.
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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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Welcome to the third installment of our blog series on becoming an RX athlete and reaching Quarterfinals. In this segment, we delve into the often overlooked yet crucial aspect of skill development.
In the previous blogs, we explored the fundamentals of strength and engine improvement. Now, it’s time to fine-tune our skills.
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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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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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It’s the final workout of the 2024 Open and it brings with it a surprising twist that caught everyone off guard.
In this article, we’ll explore the strategy for Masters and Scaled divisions in 24.3 of the Open, offering all the essential tips and tactics to help you achieve your best performance yet.
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The Open 24.2 strategy for the Rx division is here! For the second week of the Open, we encountered another back-bending, cardio-heavy workout.
In this article, we’ll discuss tips and strategies for pacing this workout and efficiently completing the movements while going as fast as possible!
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The 2024 Open is finally underway! This is an especially exciting and busy time of year for functional fitness athletes.
Over the next 3 weeks, there will be a lot of discussion on strategy and performance. WODprep aims to be that go-to resource for all things Open related, starting with your 24.1 strategy.
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The Open 24.1 workout has been announced, and we get to do a very fun couplet of dumbbell snatches and burpees over the DB.
We’ve never seen this variation of the traditional 21-15-9 rep scheme before, so we’ll want to strategize how we can efficiently hit this workout to get our best time possible.
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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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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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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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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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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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Today, I’m diving into a common issue that many athletes encounter: mastering the art of double unders.
If you’ve been struggling to string together those elusive consecutive double unders or find yourself hitting a plateau, pay close attention because I’ve got some game-changing tips for you.
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Today, we’re diving deep into the art of unbroken sets of Kipping pullovers. If you’ve been struggling to string those pullovers together seamlessly, you’re in the right place.
Trust me, I’ve been there, grappling with the challenge until I finally cracked the code. And now, I’m here to share the secrets with you.
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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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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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The CrossFit® Open is just around the corner, and for CrossFit® affiliates, preparation is the key to a successful and smooth experience for athletes, judges, and coaches alike.
Here are some essential steps and tips to ensure your affiliate is ready to tackle the challenges of the CrossFit® Open.
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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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CrossFit® has been pushing athletes to their limits year after year with challenging Open workouts. In this article, we’ll dissect the strategies and scaling options for the top 5 hardest workouts from past Opens, providing detailed technique recommendations for each to help you conquer these formidable challenges.
These are our top 5 hardest workouts – do you agree?
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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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The CrossFit® Open 2024 is just around the corner, and to ensure you’re ready to dominate the competition, it’s crucial to master these seven key movements.
Whether you’re a seasoned CrossFit® veteran or a newcomer to the sport, these drills and techniques will help you conquer the challenges that lie ahead.
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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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Hey there! Let’s delve into the essential strategies for optimizing recovery between Open workouts. We’ve got three crucial weeks ahead, and I want to share some key insights to help you perform at your best.
We’ll cover everything from pre-Open preparation to strategic planning for redo attempts – all to ensure you’re primed for success.
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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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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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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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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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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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