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TIRED OF BEING SIDELINED
AT THE GYM DUE TO INJURIES?

100% GUARANTEED. Join the viral company and team of coaches & physical therapists trusted by 1,000+ athletes.

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WHY DOES RECOVERING FROM INJURIES FEEL SO FRUSTRATING?

It’s not about being less committed, it’s about following outdated approaches that keep you out of the gym instead of moving forward.

RESTING ISN’T ALWAYS THE ANSWER

Taking time off can stall your progress and weaken your body. With the right approach, you can train safely while recovering, and often come back stronger than before.

PAIN SHOULDN’T MEAN GIVING UP YOUR GOALS

Too many athletes scale back or stop altogether at the first sign of pain. You don’t have to choose between protecting your body and pushing your performance.

YOU NEED THE RIGHT FRAMEWORK, NOT MORE GUESSWORK

Random stretches, generic rehab drills, or internet advice won’t get you back to peak performance. You need a step-by-step plan built by professionals who understand athletes.

It’s time to keep training… smarter.

First, you need to understand something:

As we age, the small aches and persistent tweaks don’t just disappear, they often become the barrier that holds us back from performing at our best. But stepping away from the gym isn’t the solution.

WODprep’s Back to Performance program was built by our in-house physical therapists, Dr. CJ DePalma and Dr. Joe Camoratto, who specialize in helping athletes continue to train safely through pain and setbacks.

 

You don’t need another week of rest or random internet rehab routines. You need a structured, proven framework designed specifically for athletes who want to keep training, keep competing, and keep progressing, even while addressing nagging injuries.

 

No more sitting on the sidelines or losing your hard-earned gains. WODprep is proud to announce the launch of Back to Performance, the ultimate program that helps you train smarter, recover better, and take back control of your body.

 

Best of all: Back to Performance is included inside WODprep Academy, along with the full course library, online programming, and coaching support.

The results speak for themselves!

Here's a sneak peek of
what you'll get...

BUY Back to Performance

ONE SIMPLE PRICE. COMPLETE ACCESS TO EVERYTHING. Join WODprep Academy Today.

Complete access to all courses, plus guidance from CrossFit® coaches and physical therapists. Each course includes up to 8 weeks of structured training, proven progressions, and thousands of dollars in free bonus videos. You’ll also get online programming to keep you on track and applying what you learn every day.

3 MONTh Plan

THREE MONTHS AT A TIME.
CANCEL ANYTIME.

$50* /MONTHLY

  • Paid quarterly: lock in your price today
  • Full access to all courses + online programming.
  • Includes access to live coaching!
Yes, lets go!

Annual Plan

ONE YEAR. BEST VALUE.
Most popular!

$42*/monthly

  • Paid annually: lock in your price for forever
  • Full access to all courses + online programming.
  • Includes access to live coaching!
Yes, lets go!

LIFETIME ACCESS

PAY ONCE.
OWN IT FOREVER.

$2997/one time

  • After this one-time fee, you'll never pay for a WODprep 
course again!
  • Full access to all courses + online programming.
  • Includes access to live coaching!
Yes, lets go!

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WHAT IS WODprep Academy?

WODprep Academy is a membership Program that gives you access to every course and bonus videos on how to become an RX athlete.

Here’s a full list of the movements and courses that you can access right now as a WODprep Academy member…

NEW - Daily Programming!
  • WP Rx – $39 p/m value
  • WP Masters – $39 p/m value
  • WP Intermediate – $39 p/m value
  • WP 60 – $39 p/m value
  • WP Fit – $39 p/m value
  • WP Garage – $39 p/m value

  • WPx Gymnastics – $9 p/m value

  • WPx Strength – $9 p/m value

  • WPx Weightlifting – $9 p/m value

  • WPx Engine – $9 p/m value

  • WPx Pump – $9 p/m value

  • WPx Shred – $9 p/m value

  • Recovery Rx’d (wearable tech course) – $197 value
  • Strong Mind with Dawn Fletcher – $147 value
  • ShoulderROM Unlocked (shoulder mobility) – $197 value
  • Functional Core (core strength and stability) – $197 value
  • Happy Hips (hip mobility) – $197 value
  • Ankle Flexibility Solution – $59 value
  • Back to Performance – $197 value
  • New – Raw Strength- $297 value
  • WODprep Weightlifting – $297 value
  • Muscle Up Madness (ring muscle ups) – $197 value
  • Bar Muscle Up Mastery – $197 value
  • Burpee Blueprint – $59 value
  • Endless Engine – $299 value
  • Endless Engine Running Only – $97
  • No Nonsense Nutrition – $297 value
  • Confident Kick Up – $97 value
  • Handstand Push-up Power – $197 value
  • Handstand Walk Hero – $197 value
  • Strict Pull-up Strength – $197 value
  • Kickass Kip Swing- $59 value
  • Rapid Rope Climb – $59 value
  • Kipping Pull-up Performance – $197 value
  • Butterfly Pull-up Breakthrough – $197 value
  • Secrets to Mental Toughness – $59 value
  • The RX Roadmap – $97 value
  • Breathe For Peak Performance – $97 value
  • Engine Secrets For Your Best Open Performance – $97
  • Many more…
  • Double Under Pro – $197 Value
  • Double Under Foundations – $97 Value
  • Toes To Bar Transformed – $197 value
  • Grip Strength Goals – $39 value
  • Double Unders Unleashed – $197 value
  • Single Under Solution – $97 value
  • Single Under Solution – $97 value

Meet your instructor,

Ben Dziwulski

Over the last several years I’ve been a box owner, trainer, regional-level athlete, and perhaps my favorite – a full time online coach.

My coaching tactics have been featured in BOXROX, Tabata Times, WodNews, RX Magazine, The WOD Life, and WOD Nation to name a few. As you’ll find out, I like to teach in a crystal-clear, easy-to-understand way. Most importantly, I like RESULTS.

 

So if you’re trying to finally “Rx” this difficult movement, I’ve got you covered!

 

So far, hundreds of athletes have made DRASTIC improvements using this exact training system.

 

Not sure if this is right for you? Check out the FAQ’s. You make the call.

 

And make sure you read about my unconditional money back guarantee. I want you to join the Rx division without any hesitations, and I’m willing to put everything on the line to make sure you are successful!

Thousands of athletes trust WODprep. The results speak for themselves!

18.1 – 282 reps – all TTB unbroken (last year I had to break up 4-4). Never would have done that last year! Thank you WODprep coaches and TTB Transformed!

Justin / Verified Customer

I just wrapped up the course last week. Within the last 2 weeks, things have really clicked when it comes to stringing my TTB together. The biggest thing for me has been lat engagement – that really helped me to stay consistent throughout workout

Angelo / Verified Customer

I just wanted to say – we had strict toes to bar in the workout today and I did 8 unbroken, 24 total! I couldn’t even do one of these 2 weeks ago!

Kim / Verified Customer

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.

David / Verified Customer

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!

Bill / Verified Customer

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!

Jay / Verified Customer

Our guarantee to you!

Our guarantee to you! If you don’t LOVE this training program, 
I insist that you get 100% of your money back.

Let me tell you why … I invite you to use WODprep Academy for a few weeks and measure your progress (which we’ll do inside the program). All I ask is that you watch the results. I’m confident you’ll be impressed.

 

I built these courses over YEARS; pulling from both the self-learning AND coaching aspects of bar muscle ups. Using things that I’ve taught myself, and things that I’ve used to teach hundreds of athletes just like you.

 

I’ve thrown out all the things that didn’t work, which leaves everything that actually works, and THAT is what’ you’ll find on the inside of WODprep Academy. These courses aren’t just about becoming an RX athlete, it’s about knocking down the biggest obstacle that stands in your way on the road to becoming a better athlete.

 

It’s about simple coaching, my life’s work. And if I can help you permanently join the Rx division…or compete…or help you beat a few of your workout buddies in the next WOD…I consider it a job well done.

 

So here’s my simple offer: If you don’t LOVE this training program, I insist that you get 100% of your money back. It’s simple: Join the program and see for yourself.

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What’s the ONE thing holding you back from going Rx?

Follow the step-by-step plan inside WODprep Academy and build the strength + skills to go Rx with confidence.

Buy WODprep Academy Today

Got Questions? We've Got You

How do I start Back to Performance?
You’ll gain access to the course, by purchasing WODprep Academy directly on the WODprep website using our secure payment platform. You’ll receive WODprep Academy as long as you’re a member and have access to the video library, rehab protocols, daily programming, educational courses plus WODprep coaching via our online training platform.
It is a comprehensive 8-week program designed to bulletproof your lower back and core. It combines the “McGill Big 3” stability work with functional movement patterns to help you get out of pain and back to lifting heavy.
Yes. The course platform is fully mobile-friendly. You can stream the follow-along routines and view your daily training assignments from your phone while you are at the gym or doing rehab at home.
Setup is instant. You receive your login details via email immediately after purchase. You can watch the “Welcome” module and start your first stability session right away.
You need very minimal equipment: a resistance band, a light kettlebell or dumbbell, and potentially a Swiss ball (stability ball). Most of the work is bodyweight-based and can be done anywhere.
Yes. The course begins with an educational deep dive into why back pain happens (flexion intolerance vs. extension intolerance) and how to categorize your own pain triggers so you can fix them.
This is a complete system, but your purchase includes lifetime updates. If we add new protocols or bonus modules in the future, you get them for free automatically.
Absolutely. This is one of the best programs for home use because it requires very little space. You can do the entire “Daily Core Routine” in your living room in about 15 minutes.
No. The course is hosted on our web platform, so you just need a web browser. However, you can download the training PDFs if you prefer to have a physical checklist.
Yes. We walk you through the safety protocols and the concept of “spinal hygiene”—teaching you how to move throughout the day to avoid picking the scab of your injury.
Who is Back to Performance designed for?
It is for athletes who constantly “tweak” their back during deadlifts or squats, or anyone living with chronic lower back tightness that limits their training. If you are afraid to lift heavy because of your back, this is for you.
Yes. The routines are designed to be used as a “primer” before training or as active recovery. However, if you are currently in acute pain, we provide guidance on how to modify your WODs while you heal.
Yes. We start with the absolute basics of bracing and neutral spine awareness. You do not need to be an advanced athlete to benefit; in fact, learning this early is a huge advantage.
Whether you want to hit a PR deadlift or just pick up your kids without pain, the mechanism is the same: creating a “stone” midsection. The stability you build here transfers to every physical activity.
Back to Performance is specifically rehab/prehab focused, targeting pain reduction and spinal stability. Functional Core is a performance track designed to build dynamic strength for toes-to-bar and gymnastics.
es. The anatomy of the lumbar spine and the muscular bracing required to protect it are the same for everyone. The drills work equally well for men and women.
Yes. Often, your brain limits your strength because it senses instability in your spine. By “locking down” your core, you remove the neurological governor, allowing you to lift heavier weights safely.
This is a one-time purchase, so you own it forever. Once you are pain-free, you can graduate to our Raw Strength or WPx Strength tracks to start pushing your numbers up.
Consistency is critical for rehab. We recommend doing the “Daily” routine every single day (it takes 10 mins) and the longer strength sessions 3 times per week.
We do not offer a free trial, but we offer a 60-day money-back guarantee. If you do the work and your back doesn’t feel better, we will refund you.
How often should I train?
For the best results, you should perform the short stability routine daily (think of it like brushing your teeth for your back). The strength workouts are programmed for 3 days per week.
Most athletes report a significant reduction in daily pain within 2-3 weeks. The confidence to lift heavy again usually returns within the 6-8 week window as your deep core strength solidifies.
Yes. You can post questions in the comments section under each video lesson. If you need personalized video review, you would need to upgrade to our 1-on-1 coaching service.
We use “Pain Scale” auditing and capacity tests (e.g., how long can you hold a side plank pain-free?). Seeing these numbers improve is a huge motivator.
Yes. Every single drill comes with a high-quality video demonstration explaining exactly how to brace and breathe to maximize spinal stiffness and protection.
While we are not doctors, many students find relief from sciatic symptoms because the program stabilizes the hips and spine, reducing the micro-movements that irritate the nerve. Always consult your doctor first.
Just jump back in. Back health is a lifelong practice. If you flare up again, you simply return to the “Phase 1” protocols to calm it down.
Yes. We start with static stability (Bird Dogs, Dead Bugs) and move to dynamic stability (Carries, Suitcase Deadlifts) to bridge the gap between rehab and real lifting.
Yes. You can connect with other athletes in the course comments or the main WODprep community group to share your recovery journey.
While the course is primarily self-paced, our team monitors the comments section to answer general questions. However, for personalized medical advice or detailed video analysis of your movement, you would need to upgrade to our 1-on-1 coaching service.
What’s the cost?
Individual courses are found inside WODprep Academy, which starts at $59 per month!
No. It is a one-time purchase. You pay once and keep the course forever.
Yes. We offer a 60-day money-back guarantee. If you put in the work and don’t feel a difference in your back health, we will refund your money.
There is nothing to cancel since there are no recurring fees.
We sometimes bundle this course with “Happy Hips” or include it in WODprep Academy for a monthly rate.
No need. You have lifetime access, so you can take a break and come back whenever you are ready.
You get the full 8-week training plan, the “Spinal Hygiene” educational module, the “Emergency Flare-Up” protocol, and the video library.
Yes. If you have a complex injury history, hiring a WODprep 1-on-1 coach might be a better fit as they can completely customize your training around your limitations.
Yes. You can earn commissions by referring friends via our Ambassador program.
N/A for one-time purchases.
How to fix lower back pain from CrossFit?
You need to decompress and stabilize. Back to Performance teaches you how to use the “McGill Big 3” (Bird Dog, Side Plank, Curl Up) to create a natural weight belt of muscle that protects your spine during WODs.
No. Bad deadlifting is bad for your back. This course teaches you how to hinge and brace effectively so deadlifts actually strengthen your back and reduce pain long-term.
We include a specific “Emergency Protocol.” The key is to keep moving (walking) but avoid the painful range of motion. Laying in bed usually makes it worse.
We teach “360-degree expansion.” You will learn how to breathe into your belly and obliques to create intra-abdominal pressure that supports the spine under load, rather than just “sucking in.”
Please consult a doctor first. However, once cleared, this program is excellent for building the stability needed to protect the disc from further injury.
Yes, but not “abs” like crunches. Crunches can actually hurt your back. We focus on anti-rotation and anti-flexion exercises that build the deep stabilizers (transverse abdominis).
This course gives you the tools to manage your own back health daily. While it doesn’t replace medical care, it can significantly reduce the need for frequent adjustments by keeping you stable.
With proper protocol, minor tweaks can resolve in days. This course helps speed that up and, more importantly, prevents recurrence by fixing the root cause (instability).
Yes. Tight hip flexors and a weak core cause the tilt. We combine hip mobility with anterior core strengthening to pull the pelvis back into a neutral position.
A belt is a tool, not a crutch. We teach you how to brace without a belt first. Once you have that skill, a belt can help you create even more pressure for max effort lifts.