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BUILD THE STRENGTH FOR
STRICT PULL-UPS

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WHY DO STRICT PULL-UPS STILL FEEL OUT OF REACH?

You’re not lacking effort, you’re missing the focused strength work and progressions needed to get your chin over the bar.

BANDS AND SCALED OPTIONS WON’T BUILD TRUE STRENGTH

Banded pull-ups, jumping reps, or ring rows give you a workout but don’t develop the pulling power you need to do strict pull-ups on your own.

YOU’RE STRONG ENOUGH FOR OTHER LIFTS, BUT STILL CAN’T PULL UP

You can squat, deadlift, or press heavy weight, yet pulling your bodyweight up feels impossible because you haven’t trained the right muscles consistently.

RANDOM EFFORT WON’T BUILD CONSISTENCY

Trying harder in class or sneaking in a few reps after WODs won’t get results. Without a structured progression, you’ll plateau or stay stuck at partial reps.

IT’S TIME TO BUILD THE STRENGTH YOU NEED, ONE REP AT A TIME.

First, you need to understand something:

You don’t need fancy equipment or endless workouts, just the right progressions, accessory work, and volume plan to develop your pulling muscles.

 

That’s exactly what Strict Pull-Up Strength delivers.

Instead of relying on bands or random after-class attempts, you’ll follow a step-by-step program that gives you the exact sets, reps, and drills to:

 

  • Develop the lat, biceps, and core strength needed for your first strict pull-up
  • Progress from negatives and partial reps to full chin-over-bar pull-ups
  • Build stamina for sets of 5, 10, or more
  • Create a stronger foundation for kipping pull-ups, chest-to-bars, and muscle-ups

 

Good news, you don’t have to guess anymore…WODprep is proud to introduce Strict Pull-Up Strength, an 8-week progressive strength program designed to help athletes finally achieve their first strict pull-up, build unbroken sets, and crush future gymnastics skills.

 

Best of all: Strict Pull-Up Strength 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 STRICT PULL-UP POWER

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 Strict Pull-Up Strength 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.
It is a specialized accessory program designed to help you get your first strict pull-up or increase your max volume of strict reps. It focuses on eccentric loading, horizontal pulling strength, and scapular control.
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. The course begins with an introduction to the “WODprep Pull-Up Philosophy,” explaining why we prioritize strict strength over kipping and how to navigate the program.
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. If you have a doorway pull-up bar or a rig in your garage, you can complete the entire program at home. It is very equipment-minimal.
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 have zero pull-ups. Is this for me?
Yes! This is exactly who we built it for. We use negatives (lowering yourself slowly), static holds, and banded progressions to build the strength for your first rep from scratch.
Yes. Going from 1 to 5 reps requires a different approach than going from 0 to 1. We have specific volume cycles to help you break through plateaus and build muscular endurance.
Yes. We have helped thousands of women get their first strict pull-up. The biomechanics are the same for everyone; we just scale the starting point to match your current strength level.
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.
Strict strength is the foundation. If you cannot do strict pull-ups, kipping is dangerous for your shoulders. We build the “armor” (muscle and tendon strength) first so you can swing safely later.
Absolutely. A stronger strict pull-up means a stronger kip. By building your lats and shoulders, you will have more control over the kipping movement and generate more power.
This is a one-time purchase, so you own it forever. There is no need to switch; you can simply add other courses like “Kipping Pull-Up Performance” to your library whenever you are ready.
The program is designed as an 8-week progressive cycle. We strongly recommend following the weeks in order, as the strength builds cumulatively.
We do not offer a free trial for single courses, but we do offer a “First Pull-Up Guarantee.” If you do the work and don’t get results, we refund your money.
Yes. Strict work is much lower impact than kipping. It builds joint health and stability, making it the perfect starting point for older athletes.
How often should I train?
The sessions are designed to be done 3-4 times per week. Consistency is the most important factor in building upper body strength.
They are short accessory sessions, typically taking about 15-20 minutes. You can easily do them before or after your regular class workout.
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.
Expect a lot of scapular retractions, ring rows, eccentric lowers (negatives), flexed arm holds, and core work. It’s not just pulling; it’s building a stable upper body.
If you are a member of WODprep Academy or purchase a coaching upgrade, you can upload videos for analysis. Otherwise, the course provides detailed video comparisons so you can self-correct.
You track your progress by mastering the drills in each module and testing your “Max Effort” hold times or negative times at the end of each block.
Yes. Every single drill comes with a high-quality video demonstration explaining exactly where your shoulders, elbows, and core should be.
Yes. Spending time hanging from the bar (even in static holds) builds significant grip and forearm strength, which transfers to everything else in CrossFit.
Just pick up where you left off. Strength degrades slowly, so a short break won’t ruin you. If you miss multiple weeks, consider repeating the previous week’s cycle.
Yes. You can connect with other athletes in the course comments or the main WODprep community group to share your “first pull-up” videos and get high-fives.
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 program and don’t see results, we will refund your investment.
There is nothing to cancel since there are no recurring fees.
We sometimes 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 “Negatives are King” module, 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 fastest way to get a pull-up?
Eccentric loading (negatives). We prioritize jumping up and lowering yourself as slowly as possible (3-5 seconds). This builds strength faster than just using bands because it overloads the muscle.
They are okay, but they can be a crutch. Bands help the most at the bottom (where you are weakest) and least at the top. We prefer negatives and ring rows because they build strength through the full range of motion.
“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.
Swinging comes from a lack of core tension. We teach the “Hollow Body” position. By squeezing your abs and glutes, you turn your body into a rigid lever, making the pull more efficient.
Chin-ups (palms facing you) are generally easier because they recruit more biceps. We train both, but we focus on the pull-up (palms away) because it transfers better to toes-to-bar and muscle-ups.
No. Your muscles need rest to grow. We program rest days between pulling sessions to allow your lats and biceps to recover and rebuild stronger.
Yes. We recommend a grip slightly wider than shoulder-width. Too wide puts stress on the rotator cuff; too narrow relies too much on the arms.
We recommend training with bare hands to build skin toughness. If your hands rip, you can’t train. We teach you how to care for your calluses so you don’t need bulky gloves.
This is usually a weakness in the lower traps or lats at the very end range of motion. We use “Chest-to-Bar holds” and scapular drills to fix this specific weakness.
It will build lean muscle. Pull-ups are the “squat of the upper body.” You will develop defined back muscles and arms, but you won’t get “bulky” in a negative way; you will look athletic.