Accessory Tracks
What are accessory tracks?
A common question is how to use the additional WPx Accessory tracks with an athlete's current training.
WODprep accessory programming is available 3 days a week and scheduled every M-W-F, though you can move it around your schedule as you see fit. More so, you can jump into the accessory programming at any time, you don't need to go back to a certain date before starting.
This accessory track can be completed at any time through out your day or week and is built to be added into any daily program you are currently following.
If you're already following your gym's class, WP Classic track or other programming more focused on GPP then there are more opportunities to work on areas of weakness. In this case, adding in the accessory track you want to focus on (ie. gymnastics, weightlifting, engine) is much easier to do.
If you're following the WP Masters or WP Compete track (which are more 'complete' tracks), we suggest following the programming for a week or two and seeing that you not only have the time but also recovering well enough before adding it in.
WODprep Accessory Tracks
WPxGymnastics
Comes bundled together with both a beginner and advanced track.
WPxGymnastics (Beginner)
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 Movements Group Space
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.
WPxGymastics (Advanced)
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 Movements Group Space
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.
WPxWeightlifting
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 Movements Group Space
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.
WPxEngine
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 Movements Group Space
Time: 3 days/week for 30-40 minutes
Cycles: Roughly 8 week builds.
Limited time? Cut the sets, distance/volume, reps in half.
WPxStrength
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 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.