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MASTER STRICT, KIPPING &
BUTTERFLY PULL-UPS

100% GUARANTEED.
Join the viral company and team of coaches trusted by 1,000+ functional-fitness athletes.

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WHY DOES GETTING YOUR FIRST (OR NEXT) PULL-UP FEEL IMPOSSIBLE?

You’re not lacking effort, you’re stuck repeating the same scaled movements, never getting closer to unbroken, Rx-worthy pull-ups.

YOU’RE STUCK IN THE SCALED LOOP

Banded pull-ups, ring rows, and jumping pull-ups give you a workout but don’t build the pulling strength or skill you need to conquer strict or kipping pull-ups, let alone butterfly.

YOU’RE STRONG ENOUGH FOR OTHER LIFTS, BUT PULL-UPS STILL FEEL IMPOSSIBLE

You can squat, deadlift, and press solid numbers, but getting your chin over the bar feels out of reach. The problem isn’t effort, it’s missing the right pulling progressions.

RANDOM PRACTICE WON’T BUILD REAL PROGRESS

Trying a few reps after class, switching bands, or “just practicing more” won’t cut it. Without a structured plan, progress stalls and motivation fizzles out.

IT’S TIME TO Get Your First Pull-up, And Build From There

First, you need to understand something:

You don’t need to be naturally gifted or spend hours on extra workouts.


You need the right progressions, drills, and accessory work to:

 

  • Build the raw pulling strength for strict pull-ups
  • Learn smooth, efficient kipping mechanics
  • Develop rhythm and stamina for butterfly pull-ups

 

That’s exactly what Pull-Up Mastery delivers.

Instead of endlessly using bands or feeling stuck at singles, you’ll follow a step-by-step program that shows you exactly what to practice each week so you can:

 

  • Build the strength to finally get your first strict pull-up
  • Transition to consistent kipping pull-ups without wasting energy
  • Master butterfly pull-ups for speed and efficiency in WODs
  • Unlock advanced skills like chest-to-bars, bar muscle-ups, and toes-to-bar faster

Good news, you don’t have to guess anymore…WODprep is proud to introduce Pull-Up Mastery, an 8-week progressive program designed to take athletes from their first strict pull-up to high-volume kipping and butterfly pull-ups, with the strength, technique, and confidence to crush gymnastics workouts.

 

Best of all: Pull-Up Mastery 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 PULL-UP MASTERY

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 the Pull-Up Mastery course?
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.
This is the complete “Zero to Hero” system. It includes three distinct programs: Strict Pull-Up Strength (for getting your first rep), Kipping Pull-Up Performance (for cycling reps efficiently), and Butterfly Pull-Up Breakthrough (for speed and 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 standing under the rig at the gym.
Setup is instant. You receive your login details via email immediately after purchase. You can watch the “Welcome” module and start your first session right away.
You need access to a pull-up bar, a set of resistance bands (various thicknesses), and a set of rings (or a low bar) for bodyweight rows.
Yes. We include a “Start Here” module that explains the WODprep Pull-Up Hierarchy. We teach you how to determine which phase you should start in based on your current strength metrics.
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.
Yes. As long as you have a stable bar to hang from, you can do the entire program. We include home-gym modifications for certain drills if you lack specific equipment like a GHD or high rings.
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 and reps.
Yes. We walk you through the safety protocols and the mindset required to build strict strength, which takes patience and consistency.
I can do strict pull-ups but I can't cycle them. Will this help?
Yes. You will start in the Kipping Module. We teach you the mechanics of the “Arch/Hollow” swing and how to use your hips to generate momentum, allowing you to string together large sets without fatigue.
Yes. Once you meet the prerequisites, you will move to the Butterfly Module. We break down the circular rhythm (the “bicycle” motion) to help you move faster in Open-style workouts.
es. We use scalable drills like ring rows and box-assisted motions to build pulling strength relative to your body weight. Safety is our priority, so we ensure you have the strength before you start dynamic swinging.
Yes. The biomechanics of the shoulder and the physics of the lever arm are the same for everyone. The progressions work equally well for men and women of all ages and ability levels.
Yes. If you have been stuck at 3 strict reps or 10 kipping reps for months, our volume cycles and accessory work (like lat activation drills) are designed specifically to break that plateau.
Yes. You have full access to all three. If you master strict pull-ups, you can immediately graduate to the kipping program without buying anything else.
The programs are designed as progressive cycles (usually 8 weeks per module). We strongly recommend following the weeks in order to let the strength and skill adaptations take hold.
We do not offer a free trial, but we offer a 60-day money-back guarantee. If you put in the work and don’t see results in your pull-up numbers, we will refund you.
Yes. You will start in the Strict Module. We use negatives, static holds, and eccentric loading to build the fundamental strength required to get your chin over the bar for the first time.
Absolutely. We emphasize strict strength as the foundation (“building the armor”) which protects the shoulder joint. This approach significantly reduces the risk of injury for older athletes learning to kip.
How often should I train?
Most tracks require 3 sessions per week. These are accessory sessions (15-20 minutes) designed to be done before or after your regular CrossFit class or workout.
We strictly follow this order: Strict Strength -> Kipping Rhythm -> Butterfly Speed. You must earn the right to progress. Attempting butterfly pull-ups without strict strength is a recipe for shoulder surgery.
For someone starting with zero, it is common to get your first strict pull-up within 6-8 weeks. For those with a few reps, doubling your capacity in that timeframe is a realistic goal.
The course covers everything: Negatives and Ring Rows for strict strength; Beat Swings and Push-Away drills for kipping; and Small Circles and Box Pedaling for butterfly rhythm.
If you purchase the “Coached” tier or are a WODprep Academy member, you can upload videos for analysis. Otherwise, the course provides detailed “Fault Fixer” videos so you can self-diagnose.
You track your progress through benchmark tests at the start and end of each cycle (e.g., Max Strict Reps, Max Unbroken Kipping Set).
es. Every single drill comes with a high-quality video demonstration explaining exactly where your shoulders, hips, and feet should be.
Yes. The volume of hanging work builds incredible grip and forearm endurance, which carries over to toes-to-bar, deadlifts, and rope climbs.
Just pick up where you left off. Pull-up strength and skill are cumulative. Do not try to rush; consistency over time is what builds the result.
es. You can connect with other athletes in the course comments or the main WODprep community group to share your “first muscle-up” or “first butterfly” wins.
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 “First Pull-Up Guarantee.” If you complete the programming and don’t improve your numbers or get your first rep, we will refund your money.
There is nothing to cancel since there are no recurring fees.
We sometimes offer discounts during the CrossFit Open or Black Friday. If you are already a WODprep student, check your email for upgrade offers.
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 all three 8-week training plans (Strict, Kipping, Butterfly), mobility protocols for overhead position, the “Hand Care 101” guide, 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.
Why must I learn strict pull-ups first?
Strict pull-ups build the muscle and tendon strength necessary to support the shoulder joint during the violent forces of kipping. Without that “armor,” your labrum and rotator cuff take the beating.
No. In the sport of fitness (CrossFit), the goal is to move a load a certain distance. Butterfly is simply the most efficient way to do that. It is a gymnastics skill used for speed, not a strength exercise used for hypertrophy.
“Grease the Groove” (doing sub-maximal reps throughout the day) is effective, but difficult to program. Our course offers a more structured approach that fits into a standard workout routine without requiring a pull-up bar in your office.
“Worming” happens when you break at the midline. We teach the “Hollow Body” position and specific core drills to ensure your body moves as one solid unit, transferring power from hips to hands.
We include a full module on hand care. We teach you how to shave calluses, which grips to use (and how to size them), and how to grip the bar properly to minimize friction.
Be careful. Butterfly pull-ups generate a lot of horizontal force. Ensure your rig is bolted down or extremely stable before attempting dynamic kipping movements at home.
Kipping is better for general fitness and building endurance. Butterfly is better for competition speed. You should learn kipping first, as it teaches the fundamental “open/close” hip mechanic.
Elbow pain is often a sign of gripping too tight or lacking shoulder mobility. We include mobility flows to open up the lats and triceps, relieving tension on the elbow joint.
These are the two global shapes of gymnastics. We drill these positions on the floor and on the bar because rapid transitioning between Arch and Hollow is what generates the power for all kipping movements.
Yes. The muscle-up is essentially an aggressive pull-up followed by a transition. Building a powerful, high chest-to-bar pull-up is the most important prerequisite for learning the muscle-up.