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JOIN THE VIRAL COMPANY AND TEAM OF COACHES &
PHYSIOTHERAPISTS THAT’S TRUSTED BY 1000+ OF ATHLETES

HYROX IS WON ON THE RUN.
WE BUILD THE RUNNER WHO DOESN'T BLOW UP.

Quick Buy WODprep Academy

What's included in WP Hyrox?

THREE ABILITY TIERS

Beginner, Intermediate, and Advanced run side by side every day. You train at the right intensity for your level from day one, not one generic plan with an RPE to guess at.

TWO 8-WEEK RACE PREPS

When a race hits the calendar, switch to the 5-day weakness-bias prep or the 2-day broad track. Race-order sims, sharper intensity, and a taper that has you arriving fresh.

RUN-LED, BUILT BY A DPT

Half your race is running and it fails first under fatigue, so the plan is run-first. With a doctor of physical therapy on the durability work that keeps you training hard and healthy.

HYROX 101 COURSE INCLUDED

A full course on racing efficiently: run zones, station technique, the Roxzone, race execution, and an evidence-based injury module. The classroom that pairs with your training.

5-DAY OR 2-DAY WEEKS

Run the full 5-day plan when life allows, or switch to the 2-day track that covers your running plus the highest-value station work in two focused sessions.

WORLD ATHLETE LEADERBOARD

Log your workouts, track your progress, and see how you stack up with other athletes inside the WODprep community.

WHO IS THIS PROGRAM DESIGNED FOR?

WP Hyrox is built around one truth: a Hyrox is won on the run, and the run is the first thing to fall apart under fatigue. So we train you run-first, then build every station to hold up when your legs are flooded.

Three things decide your time, and most plans only train one:

  • Run pace under fatigue – the biggest chunk of your race and the first to decay. The skill that wins is holding pace while buried, not your fresh 5k.
  • Station efficiency and durability – eight stations, half the clock. The race rewards repeatable force and clean technique when cooked, not a bigger one-rep max.
  • The Roxzone – two-plus minutes sit on the table in the transitions, free time you win back with rehearsed skill. We program it. Almost no one else even names it.

This is for you if you: are training for a Hyrox and want a clear plan, fade on the runs after the stations, want to build running without losing strength, are chasing a specific time or your first finish, or are a CrossFit athlete or hybrid athlete who wants a race-specific track.

The Daily Training Plan is your engine – a 12-week cycle you can start on any week, programmed five to six days a week with an optional easy day so it also runs as a five-day plan. You pick your tier and a built-in test week keeps you honest:

  • Beginner / first race – builds your aerobic base first, threshold and below all cycle.
  • Intermediate (115 to 130 min) – lives at threshold, with faster work as you build.
  • Advanced (sub-115 min) – earns the top-end speed because the base is already there.

How the 12 weeks build: Base (weeks 1 to 5) builds the engine and strength volume, a planned Deload (week 6) so you actually absorb it, Build (weeks 7 to 10) makes the runs race-specific, a Test week (11) re-projects your finish time and re-tiers you, and a Taper into a full race-order simulation (week 12).

The run principles that make it work:

  • Quality 1km repeats at race pace, run fresh off the rest day.
  • Threshold means threshold – hard days held at the highest sustainable effort, surges programmed, never an accidental sprint.
  • Easy days genuinely easy and pace-capped – about 80 percent of your run volume should feel conversational. The most-broken rule in Hyrox, and the plan enforces it.
  • Compromised running once a week, guaranteed – running off a station so race pace under fatigue is no surprise on race day.
  • Station focus blocks – two stations get a dedicated four-week focus, rotating so all six grind stations get real attention across the cycle.
  • Strength that serves the race – two anchor lifts a session, loaded relative to you, plus a durability layer for the runner tissue that fails first: calves, feet, hips, grip. Every barbell lift has a dumbbell option.

Racing soon? Switch to an 8-week Race Prep. The 5-day track makes your fitness race-specific with true race-order sims, a midpoint simulation, a taper, and a weakness bias you choose from your own race results: sled, run, erg, or the back four. The 2-day track is a broad, no-tiers supplement that bolts onto training you already do, built for CrossFitters and hybrid athletes.

Learn the race, not just survive it. Your membership includes the Hyrox 101 course: race anatomy, run zones, station technique across the ergs, sleds, and the back four, the Roxzone, and race-day execution, plus an evidence-based injury and durability module built with our physical therapy team. Take it alongside any plan or on its own.

No more random workouts. No more guessing if you are doing too much running or not enough strength. Just a clear, run-led path to race day.

WP HYROX is built around the equipment most athletes use to train for HYROX.

Recommended equipment includes:

  • Running space, treadmill, or track
  • SkiErg
  • RowErg
  • Sled or sled substitute
  • Dumbbells or kettlebells
  • Sandbag
  • Wall ball
  • Open floor space for lunges and burpees
  • Barbell and plates
  • Pull up bar

Don’t have every piece of equipment? No problem.

We’ll include smart substitutions where possible so you can still train the intent of the workout and keep making progress.

Check Out Our 

Sample Programming

View sample programming

What phase are we in the
training cycle and season?

JOIN WODprep ACademy TODAY

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

Complete access to your daily programming and WODprep Academy courses, plus guidance from CrossFit® coaches and physical therapists to keep you on track and applying what you learn every day. This is the number one community for structured training, proven progressions, and thousands of dollars in free bonus videos.

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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EXTRA FEATURES

TO HELP YOU GET THE MOST FROM YOUR TRAINING

Regular Daily Feedback*

You’ll feel like you’ve always got a coach on standby, just waiting to help you to rock your training sessions.

DAILY WATER COOLER

We are a community. Be with like-minded athletes and share your experiences.

Tailored to Your Needs

You are unique, and so should your training. When life changes, you can easily switch to another track.

regular WODprep Support

Our dedicated team are always happy to help you with any questions so that you never feel alone.

Delivered through Circle app

Accessing your programming is super easy with just a click of the button, you can get training in seconds.

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

Real Coaches. Real Physical Therapists. Real Feedback.

MEET THE TEAM

Get feedback from a coach who gets you

The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills!
BenCEO & Founder
Ben WODprep CEO
Resident Physical Therapist who answers all pain-related questions. Dr DePalma owns his own Clinic “The Movement Dr”, and is a WODprep Coach, L-1 Trainer, Certified Strength and Conditioning Specialist (CSCS), and USAW-L1 Trainer.
Dr. CJHead Coach + Physical Therapist
Dr. CJ
One of WODprep's Physical Therapists and 1 on 1 coaches, Joe enjoys helping clients build resilience regarding pain and injury as well as helping them move towards progression in all aspects of fitness.
Dr. JoeWODprep Coach + Physical Therapist
Dr. Joe
Kaley (DPT, CF-L2) is one of WODprep’s physical therapists and a 1 on 1 coach. Kaley is a former regional team competitor, former college softball player, and a U.S. Army veteran.
Dr. KaleyWODprep Coach + Physical Therapist
Dr. Kaley
She started CrossFit® in 2018 and have enjoyed competing in the sport ever since. She owns her own performance physical therapy practice that she runs out of my affiliate, CrossFit® Westchase.
Dr. MelissaWODprep Coach + Physical Therapist
Dr. Melissa
Orlando (Lando) is a 1 on 1 Coach for WODprep. He is a former regional team competitor and gym owner. He is full time into remote coaching.
OrlandoWODprep Coach
Orlando
Savannah is a CF-L1, nutrition, spin instructor and the WODprep Customer Happiness Specialist, residing with her dog Hawkeye in WhiteFish, Montana.
SavannahWODprep Coach
Savannah

Results Guaranteed

GUARANTEE #1 - Fitter every month

You’ll feel stronger and fitter fast! Workouts get more manageable and repeatable.

GUARANTEE #2 - No more guessing

You’ll know exactly what to train next. No guessing, no program-hopping.

GUARANTEE #3 - Consistency wins

You’ll stay consistent with real support, structure and coaching that keep you moving forward.

Ready to Train 

With a Purpose?

You’ve done the hard work. Now do the smart work.

JOIN WODprep Academy TODAY

Ready to Train 
With a Purpose?

You can get access to WP HYROX by joining WODprep Academy. Once you’re inside WPA, you’ll be able to access the programming through the Circle app and start training right away.
WP HYROX is WODprep’s complete HYROX training system, built by a Doctor of Physical Therapy. The daily plan is a progressive 12-week cycle that builds what decides race day: the eight stations, strength endurance, and smart pacing, all scaled to your ability level. Got a race on the calendar? The 8-week Race Prep sharpens that fitness for the date and hammers your biggest weakness. Every session teaches you how to pace it, so you learn to race your own engine instead of guessing.
You’ll access WP HYROX inside WODprep Academy, which is hosted on the Circle app. That’s where your workouts, movement demos, score logging, and community support live.
The daily plan has three ability tiers, set by your projected HYROX finish time: Beginner (90+ min), Intermediate (76-90 min), and Advanced (sub-75 min). Everyone trains the same session, scaled to the right volume and intensity for your level, and a built-in test week bumps you up as your fitness climbs. The 8-week Race Prep uses a different set of tiers, by your weakness rather than your finish time.
Yes. You’ll need the Circle app to access WODprep Academy, view your programming, log scores, and connect with the WPA community.
WP HYROX programming is released weekly, so you’ll always know what to train, how hard to push, and how each session fits into the bigger race-day goal.
Yes. You can join anytime and start training right away. Whether your race is months away or you just want to build a stronger HYROX engine, you can jump in and get moving.
Yes. Once you join WODprep Academy, you’ll get guidance on how to access your programming, find your track, use Circle, and get started without feeling lost.
Yes. You can log your scores and track your workouts inside the WPA Circle app. It’s a great way to see progress, stay consistent, and keep yourself accountable.
No problem. WP HYROX is designed to be clear and easy to follow, with structured workouts, movement demos, pacing guidance, and support inside the community.
WP HYROX is for athletes training for a HYROX race, or anyone who wants to build hybrid fitness with a clear plan. You’ll train running, station work, strength endurance, and the ability to keep moving when your legs and lungs are already tired.
Eight weeks out, switch from the daily plan to the 8-week Race Prep. It builds on the fitness you have and sharpens it for the date: raise your capacity, convert it with race-pace work and a full race-order simulation about two weeks out, then taper so you arrive fresh. Two ways to run it. The 5-day version uses a weakness bias (Run, Sled, Erg, or the Back Four: burpees, farmers carry, sandbag lunges, wall balls) so the plan hammers whatever is holding your race time back; not sure which, default to Run. The 2-day version is for athletes who want race-specific work without leaving their CrossFit.
Yes, as long as you’re ready to train consistently. The workouts are structured, clear, and scalable, so you can build fitness from where you are instead of trying to survive workouts that are too much too soon.
Both the race prep and the daily plan come in a 2-day-a-week version, built to layer on top of your current training, so you can build a HYROX engine without giving up your program.
Absolutely. CrossFit® athletes often have a strong fitness base, but HYROX rewards a different kind of engine. WP HYROX helps you build more focused running, pacing, station efficiency, and endurance under fatigue.
Yes. Runners can do really well with HYROX, but they usually need more strength endurance and station-specific practice. WP HYROX helps bridge that gap so you’re not just fit for the runs — you’re ready for the whole race.
That’s exactly why this track exists. HYROX includes a lot of running, but you don’t need to be a “runner” to start. WP HYROX helps you build running capacity in a smart, structured way, especially when you’re already tired from the stations.
Then WP HYROX is a great fit. Strength helps, but HYROX also demands pacing, aerobic capacity, and the ability to keep moving. This track helps you turn your strength into race-day performance.
You’ll train the key station demands regularly, including sled work, rowing, SkiErg, carries, lunges, burpees, and wall balls, so you can build confidence before race day.
Yes. WP HYROX is also a strong option if you want to build hybrid fitness: running, strength endurance, pacing, grip, legs, lungs, and overall capacity.
Each week includes a mix of running, compromised running, station-specific work, strength endurance, pacing practice, and recovery-focused pieces to help you prepare for the full demands of HYROX.
WP HYROX includes 5 days per week of programming. It’s enough structure to move you forward without turning your whole life into one giant training block.
Most sessions are designed to take around 60–90 minutes, depending on the workout, your pace, your equipment setup, and any scaling options you use.
That’s the goal. WP HYROX is built to improve the areas that matter most for race performance: running, transitions, station efficiency, pacing, and the ability to keep moving under fatigue.
Yes. You’ll see race-specific pieces and simulation-style workouts at the right points in the training cycle, so you can practice pacing, transitions, and station flow before race day.
Yes. Strength endurance is a big part of HYROX. You’ll build the strength and durability needed for sleds, carries, lunges, wall balls, and all the fun stuff that makes your legs question your life choices.
Yes. Running is a major part of HYROX, so WP HYROX includes structured running work to help you build speed, endurance, and confidence — especially when you’re running after hard station work.
Yes. The programming includes pacing and effort guidance so you understand how hard to push, when to stay controlled, and what each session should feel like.
Yes. Inside WODprep Academy, you’ll have access to support so you’re not left guessing about workouts, scaling, pacing, or how to approach your training.
Don’t panic. Life happens. You can continue with the next session, adjust based on your schedule, or ask for guidance inside the community if you’re not sure what to do.
WODprep Academy is $59/month.
Yes. WPA is $499 annually, which works out to $42/month when paid annually.
Yes. WP HYROX is available inside WODprep Academy.
WP HYROX is accessed through WODprep Academy. You’ll need to be a WPA member to follow the programming.
Inside WPA, you get access to WODprep Academy courses, programming tracks, coaching support, movement demos, score logging, and the WPA community inside Circle.
Yes. If you’re on the monthly plan, you can cancel anytime.
Yes. WODprep offers a 60-day money-back guarantee, so you can try WPA and make sure it’s the right fit for your training.
You’ll manage your WPA membership through your account and the support options provided after signup.
WODprep support can help you get set up, access Circle, and find your WP HYROX programming inside WODprep Academy.
Yes. The annual plan gives you the best monthly rate at $499/year, which works out to $42/month when paid annually.
HYROX isn’t just a gym workout. You run 1 km, complete a station, and repeat that pattern eight times. That means you need running, strength endurance, pacing, grip, legs, lungs, and the ability to stay calm when the workout starts biting back.
It’s not better or worse — it’s different. HYROX is more predictable and endurance-based, while CrossFit® is more varied and skill-heavy. HYROX rewards pacing, running, station efficiency, and your ability to keep working for a long time.
Yes. You should be familiar with every station before race day. WP HYROX helps you build confidence across the full race format so nothing feels like a surprise when you get there.
It depends on the athlete, but sled push, sled pull, burpee broad jumps, and wall balls tend to expose weaknesses quickly. The real challenge is doing them while still being able to run well after.
Very important. HYROX includes 8 km of total running, broken into 1 km efforts between workout stations. The better you can run under fatigue, the better your race will feel.
You can, but be smart with volume. WP HYROX is built as structured programming, so adding too much extra training on top can make recovery harder and slow your progress.
Yes. WP HYROX can help you build the running, station work, pacing, and confidence needed for singles, doubles, or relay-style racing. You may need to adjust based on your specific race format, but the fitness carries over well.
That’s one of the big goals. WP HYROX helps you practice pacing, transitions, station work, and compromised running so you don’t come out too hot and spend the second half of the race hanging on for dear life.
A sled is ideal because sled push and sled pull are key parts of HYROX. But if you don’t have one, substitutions can be used when needed so you can still train the intent of the workout.
The sooner you start, the better. A longer runway gives you more time to build your engine, improve your weaknesses, practice stations, and arrive on race day feeling prepared instead of panicked.
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