WoW's never been great at that, although, it used to be better. Ideally, IMO, you should have all your core rotation abilities at a low level so you can get used to mastering them and cooldowns. My own experience is the later in the game I get something the less likely I am to use it because I'm not in the habit of it. There are a lot of 'junk' abilities you get at early levels instead, DPS warrior is particularly bad about this as I kept waiting for key abilities while instead getting things like Shield Slam.
I hated proving grounds, though my only experience with them was briefly in WoD. At the time I didn't realize elemental shaman, which I'd been playing since BC, was in such a god awful place so I struggled to get silver or whatever it was you needed. Things like that are good in theory, but not so much in practice. I felt the same way about mage tower, the same scenario was infinitely easier for some classes/specs than others that had to do the same thing.
These days, bad dungeon groups have been training me to be better. I think I mastered paladin cooldowns more in Pit of Saron this last timewalking than I did even in mage tower.