WODprep Programming features 6 daily main programming tracks to choose from. Training is programmed on Monday, Tuesday, Thursday, Friday, Saturday.
Looking for supplemental programming? Try our 3-day a week accessory programming tracks or one of our world famous 8-week skill courses.
Compete
Perfect for highly competitive athletes looking to make a run at the CrossFit Semifinals and beyond.
The goal of WP Compete is to build strength, increase gymnastics capacity, and aerobic conditioning with the program cycles build around the CrossFit season.
Prerequisites: Top 1-2% individual or team athletes. Athletes can do double sessions 2-4 days a week.
Equipment: Anything you’d find in a standard CrossFit gym
Modifications: You shouldn't need to scale can refer to the Movement Library for substitutions.
Time: Session 1 under 120 minutes, Session 2 under 60 minutes | 5 days a week
Cycles: Follows CrossFit Season based around the Quarter/Semi Finals.
Limited time?: Most athletes in this level should have the time commitment to finish the programming. In those rare cases you don’t, skip the programming that is not as challenging.
Rx
Perfect for highly competitive athletes aspiring to be competitive in the CrossFit Quarterfinals or individual competitions.
The goal of WP Rx is to build strength, increase gymnastics capacity, and aerobic conditioning with the program cycles build around the CrossFit Season.
Prerequisites: Top 10% of the individual leaderboard with the goal of competing in individual competitions or CrossFit Quarterfinals.
Equipment: Anything you’d find in a standard CrossFit gym
Modifications: If you need to scale, move to the WP Masters or WP Classic track or refer to the Movement Library for substitutions.
Time: Under 90 minutes | 5 days a week
Cycles: Follows CrossFit Season based around the Quarter/Semi Finals.
Limited time?: Most athletes in this level should have the time commitment to finish the programming. In those rare cases you don’t, skip the parts that are not as challenging.
Masters Rx
Ideal for Master athletes finishing in the top 7% of their age category with quarterfinal aspirations. Programming is based around the CrossFit season with respect to time, volume, age and the goal of longevity in the sport.
WP Masters Rx is a complete program that will help develop all aspects of the sport (ie. you shouldn't need to follow additional accessory programming).
Prerequisites: Masters Athletes who have ALL SKILLS and are in the top 5-7% of their age group.
Equipment: Anything you’d find in a standard CrossFit gym
Modifications: Refer to the Movement Library
Time: Up to 90 minutes | 5 days a week
Cycles: Follows CrossFit Season based around the Open.
Limited time? Cherry pick what you have time for or choose a workout from SPK.
Masters Intermediate
Masters Intermediate is a complete foundational track that highlights gymnastic progressions and strength development to help you become a Rx athlete.
Prerequisites: None. This is a development track for ALL ATHLETES of ANY AGE.
Equipment: Anything you’d find in a standard CrossFit gym
Modifications: Refer to the Movement Library
Time: Up to 90 minutes | 5 days a week
Cycles: Follows CrossFit Season based around the Open.
Limited time? Cherry pick what you have time for or choose a workout from SPK.
Classic
Classic is ideal for any athlete with limited time (up to 60 minutes) and looking for the traditional CrossFit class feel. It is a version of our Rx track that has been modified to fit into a 60 minute window.
Programming will prepare you for the CrossFit Open while working well with any of our accessory programming.
Prerequisites: None. This track is for all levels of athletes and can be modified to fit any skill level.
Equipment: Anything you’d find in a standard CrossFit gym
Modifications: Refer to the Movement Library
Time: 60 minutes | 5 days a week
Cycles: Follows same weightlifting cycles as WP Masters but maintains traditional 'classic' CrossFit style programming.
Limited time? Cherry pick what you have time for or choose a workout from SPK.
SPK
SPK is an exclusive track available only to main track members, offering Short and Punchy workouts that athletes can Knockout in under 40 minutes. Whether you’re traveling, pressed for time, or simply prefer straightforward workouts, SPK is the perfect option.
Prerequisites: None. This track is for all levels of athletes and can be modified to fit any skill level.
Equipment: Anything you’d find in a standard CrossFit gym.
Modifications: Refer to the Movement Library
Time: 30-40 minutes | 5 days a week
Cycles: None.
Limited time? This is the track for you.