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WHY DO BUTTERFLY PULL-UPS FEEL SO HARD TO MASTER?

It’s not about working harder, it’s about lacking the right rhythm, progressions, and guidance that make this skill finally click.

YOU KEEP LOSING YOUR RHYTHM

Every rep feels off-beat: your chin barely clears the bar, the kip feels unnatural, and frustration sets in while everyone else makes it look effortless.

PRACTICE WITHOUT A PLAN ISN’T PAYING OFF

Random attempts in warm-ups and scattered tips from coaches aren’t enough. Without structured drills, progress stalls, and motivation fades fast.

CLASS TIME ISN’T DESIGNED FOR YOUR GOALS

Most coaches can’t tailor accessory work for a single athlete mid-WOD. Group classes focus on safety and the clock, not on teaching you the step-by-step path to butterfly success.

It’s time to keep training… smarter.

First, you need to understand something:

Butterfly pull-ups aren’t reserved for elite competitors, if you can perform solid kipping pull-ups and maintain control on the bar, you have the potential to learn this faster, more efficient movement.

However, potential alone isn’t enough. To master the butterfly, you need the exact progressions that teach your body the timing, rhythm, and mechanics required to cycle reps smoothly.

 

You need a proven training system, one designed to help athletes just like you finally bridge the gap between kipping and butterfly pull-ups.

 

Instead of aimlessly practicing, guessing at your technique, and wasting energy mid-WOD, you need to train with a clear, step-by-step plan.

 

Good news, you don’t have to guess anymore …WODprep is proud to introduce Butterfly Pull-Up Breakthrough, the ultimate program that guides you rep by rep toward smooth, efficient butterfly pull-ups that will save time, boost your scores, and elevate your confidence on the rig.

 

Best of all: Butterfly Pull-Up Breakthrough 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 BUTTERFLY PULL-UP MASTERY

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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.

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course again!
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  • Includes access to live coaching!
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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.

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Got Questions? We've Got You

How do I start Butterfly Pull-Up Breakthrough?
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 specialized 8-week course designed to teach you the advanced speed skill of butterfly pull-ups. It breaks down the “circular” rhythm, the timing of the kick, and how to cycle reps rapidly for competition.
Yes. The course platform is fully mobile-friendly. You can stream the tutorials and view your daily training assignments from your phone while you are at the gym practicing.
Setup is instant. You receive your login details via email immediately after purchase. You can watch the “Welcome” module and start your first rhythm session right away.
You need access to a stable pull-up bar (rig), a box for drills, and resistance bands. We also highly recommend having gymnastics grips to protect your hands due to the high friction of this movement.
Yes. The course begins with an introduction to the “Butterfly Rhythm Hierarchy,” explaining why this is a speed skill (not a strength builder) and how to navigate the program safely.
The course is a complete system, but your purchase includes lifetime updates. If we add new drills or bonus modules in the future, you get them for free automatically.
Only if you have a very stable rig. Butterfly pull-ups generate significant horizontal momentum. Do not attempt this on a doorway bar or a flimsy squat stand; it is dangerous.
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 hard copy to track your sets.
Yes. We walk you through the safety protocols, specifically shoulder mobility requirements, to ensure you don’t wreck your joints while learning this high-velocity movement.
What prerequisites do I need?
You must have at least 5-10 strict pull-ups and be able to do 10-15 standard kipping pull-ups comfortably. Butterfly is an advanced skill that puts high stress on the shoulder; without the strength base, injury is likely.
Yes. The “dying fish” usually happens when you mix up kipping (horizontal) and butterfly (circular) rhythms. We strip it back to basics with “Small Circles” drills to fix your movement path.
Yes. If you want to be competitive in the Open or Quarterfinals, butterfly pull-ups are mandatory. They are significantly faster than standard kipping, allowing you to finish workouts seconds or minutes ahead.
Yes. The biomechanics of the circular swing are universal. The drills apply to every athlete regardless of gender, provided they meet the strength prerequisites.
No. If you have active shoulder pain, do not start this course. Butterfly is the most demanding pull-up variation on the joint capsule. Heal first, build strict strength second, then learn butterfly.
This is a one-time purchase, so you own it forever. If you realize you aren’t ready, you can switch back to our Strict Pull-Up Strength or Kipping Pull-Up Performance courses until you are strong enough.
The program is designed as an 8-week progressive cycle. We strongly recommend following the weeks in order, as the rhythm drills build upon each other. Skipping steps usually results in a “broken” rhythm.
We do not offer a free trial for single courses, but we do offer a 60-day money-back guarantee. If you do the work and don’t unlock the butterfly rhythm, we will refund you.
Proceed with caution. We generally recommend standard kipping for Masters due to joint health. However, if you are a competitive Masters athlete with excellent mobility and strength, this course will teach you the safest way to perform the movement.
Yes. While weight loss helps with relative strength, you can build absolute pulling strength at any size. We use scaled ring rows and box-assisted drills to ensure you can train safely regardless of body weight.
How often should I train?
The sessions are designed to be done 2-3 times per week. They are short accessory sessions (about 15-20 minutes) meant to be done when you are relatively fresh, not after a grueling metcon.
Rhythm is a “click” moment. Some athletes get it in week 2; others take until week 6. Once the rhythm clicks, your capacity will skyrocket very quickly compared to standard kipping.
We use “Box Pedaling” (to teach the leg drive), “Small Circles” (to teach the shoulder path), and “Ice Cream Makers” to build the specific lat strength required for the pull-through.
If you are a member of WODprep Academy or purchase a coaching upgrade, you can upload videos for analysis. Otherwise, the course provides detailed “Common Faults” videos (like the “Reverse Bicycle”) so you can self-diagnose.
You track your progress by mastering the drills in each module and testing your “Max Unbroken Set” at the end of the course. The goal is speed and cycle time, not just total reps.
Yes. Every single drill comes with a high-quality video demonstration explaining exactly where your shoulders, hips, and feet should be during the continuous circle.
Yes. The butterfly rhythm is the most efficient way to perform Chest-to-Bar pull-ups as well. Once you master the chin-over-bar rhythm, we have a module on how to amplify it for C2B.
Just pick up where you left off. Do not try to rush. Rhythm takes patience to build. It is better to have 2 good sessions a week than 4 sloppy ones where you revert to old habits.
Yes. We start with low-amplitude drills (feet on the box) and gradually increase the range of motion and speed as your coordination improves.
Yes. You can connect with other athletes in the course comments or the main WODprep community group to share your “first butterfly” videos and get encouragement.
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 still can’t butterfly, we will refund your money no questions asked.
There is nothing to cancel since there are no recurring fees.
We often bundle this course with “Kipping Pull-Up Performance” or include it in WODprep Academy for a monthly rate.
No need. You have lifetime access, so you can take a break for injury or life events and come back whenever you are ready.
You get the full 8-week training plan, the “Butterfly Rhythm Masterclass,” mobility protocols for overhead position, and the complete video library.
Yes. If you struggle with the self-paced format, you can hire a WODprep 1-on-1 coach to guide you through the process personally with video review.
Yes. You can earn commissions by referring friends via our Ambassador program.
N/A for one-time purchases.
What is the difference between Kipping and Butterfly?
Standard kipping has a “pause” or reset at the back of the swing. Butterfly is a continuous circle with no pause. It is faster but requires more coordination and strength to control the descent.
No. In the sport of fitness, the goal is to complete work as fast as possible. Butterfly is simply a technique to minimize cycle time. It is not a strength exercise; it is a competition skill.
Ripping happens due to friction from the rotating grip. We teach you how to maintain a “loose but secure” hook grip and how to care for your calluses so you don’t tear mid-workout.
This happens when you pull into the bar instead of through it. We teach the “scoop” mechanic to ensure your head clears the bar safely every time.
No. Bands kill the butterfly rhythm because they pull you straight down, whereas butterfly requires you to fall forward. Do not use bands for this skill.
Slightly wider than shoulder-width. Too wide limits your speed; too narrow makes it hard to clear your chin.
This is the most common error—kicking the legs in the wrong direction (like backpedaling). We use specific box drills to rewire your brain to kick forward at the bottom.
Pain usually comes from “dumping” into the bottom of the swing without active engagement. We teach you how to catch yourself with your lats, not your ligaments.
Not really. This is a skill for speed. If you want to build back muscle, do strict pull-ups or weighted pull-ups. Use butterfly to win workouts.
For skill work, rest as long as you need to be fresh (usually 90-120 seconds). Fatigue destroys rhythm, so don’t practice butterfly when you are gassed until you have mastered the movement.