WODprep Programming Accessory Tracks

A common question is how to use the additional WPx accessory tracks with an athlete’s current training.

WPx accessory programming is available 3 days a week, scheduled for M-W-F, but you can adjust it to fit your schedule. You can jump into the accessory programming at any time without needing to start from a specific date.

Accessory tracks can be completed anytime throughout your day or week and are designed to complement any daily program you are currently following.

If you’re following a WP Main Track, like WP Compete or WP Masters, we suggest following the main programming for a week or two to ensure you have the time and are recovering well before adding in the accessory tracks.

Comes bundled together with both a beginner and advanced track.

Focused on foundational gymnastics and geared towards athletes who are trying to unlock movements like strict pull-ups. If you're looking to develop skills, see any of our 8-week skill courses.

Prerequisites: Basic understanding of CrossFit gymnastics movements

Equipment: Wall space, Pull-up Bar, Floor space, Dumbbells, Resistance Bands, Rings, Dip Bar, Box, GHD, Parallettes, Any Cardio Machine (Air Bike, Rower, Ski Erg).

Modifications: Refer to the Movement Library

Time: 3 days/week for 20-30 minutes

Cycles: 4 weeks of 4 primary skill focuses with test and re-test of each primary skill.

Limited time? Pick and choose the parts of the program you have time for.

If you have 1 rep of most gymnastic movements use the Advanced track to get more volume and touches. If a days's programming features a movement you can't do, switch to the beginners track for that day.

Prerequisites: 1 rep or close with most gymnastics skills.

Equipment: Wall space, Pull-up Bar, Floor space, Dumbbells, Resistance Bands, Rings, Dip Bar, Box, GHD, Parallettes, Any Cardio Machine (Air Bike, Rower, Ski Erg).

Modifications: Refer to the Movement Library

Time: 3 days/week for 20-30 minutes

Cycles: 4 weeks of 4 primary skill focuses with test and re-test of each primary skill.

Limited time? Pick and choose the parts of the program you have time for.

Getting more aerobic and machine work around 30-40minutes and can be added to nearly any program. Our 8 week course, Endless Engine is a great place to start for those who first need to develop their aerobic base and improve their skills and technique work on aerobic modalities (run, bike, row).

Prerequisites: Familiarity with Row, Bike, Running, and basic body weight movements.

Equipment: Rower, air bike, jump rope, running ability, box, wall

Modifications: Refer to the Movement Library

Time: 3 days/week for 30-40 minutes

Cycles: Roughly 8 week builds.

Limited time? Cut the sets, distance/volume, reps in half.

Will have phases but right now, we're building on the positional work with lighter loads as used in the WODprep Weightlifting course.

Prerequisites: Experience with snatch and clean and jerk or have completed the WODprep weightlifting course.

Equipment: Barbell, plates, squat rack.

Modifications: Refer to the Movement Library

Time: 3 days/week for 60-75 minutes

Cycles: 4-6 week cycles build from moderate to high intensity (increasing weight or reps).

Limited time? Workouts are written with the priority being first primary movement of each day. So complete what you can within the amount of time you have available.

Improve maximal strength with a 45-60 minute powerlifting inspired track that is built around movements like the squat, deadlift, bench press and overhead press. Track uses RPE to keep session intensity consistent based on daily performance.

Prerequisites: Familiarity with the squat, bench press, deadlift and overhead pressing variations.

Equipment: Barbell, plates, clips, squat rack, flat bench.

Modifications: Refer to the Movement Library

Time: 3 days/week for 45-60 minutes

Cycles: Typically 10-12 week builds depending on the phase.

Limited time? Workouts are written with the priority being first primary movement of each day. So complete what you can within the amount of time you have available.

Improve your physique with a weekly track of body building inspired movements that focuses on the arms, chest and back.

Prerequisites: Familiarity with body building movements.

Equipment: Dumbbells, Barbell, Plates, Clips, Bands, Adjustable Bench, PVC pipe, Rings, Box

Modifications: Refer to the Movements Group Space

Time: 3 days/week for 30-45 minutes

Cycles: None. Jump in any time.

Limited time? Workouts are written with the priority being first primary movement of each day. So complete what you can within the amount of time you have available.

A 15 min finisher track dedicated to building a strong and robust core.

Prerequisites: None.

Equipment: Dumbbell, Kettlebell, Bench & Sliders

Modifications: Refer to the Movements Group Space

Time: 3 days/week for 45-60 minutes

Cycles: Typically 10-12 week builds depending on the phase.

Limited time? Workouts are written with the priority being first primary movement of each day. So complete what you can within the amount of time you have available.