We have now launched Active Rehab Physiotherapy at [location name], a unique blend of physiotherapy and strength-based movement designed to help you reduce pain, recover faster, and move better.
Covered by Your Health Insurance (please check on your individual plans coverage)
Our registered physiotherapist and coaches work together in your care. We guide and challenge your movement in a safe, personalized, and highly effective way.
This service is ideal for:
- Injury recovery
- Chronic pain management
- Improving mobility and strength
- Rebuilding confidence after time off
- Safe movement for all fitness levels
Spots are limited so please BOOK HERE for your initial assessment.
We look forward to supporting your movement and recovery journey.
Warmly,
Bytown physiotherapy Team!
📲 Quick Links & Resources
💥 #1 Focus: Fix Your Movement
🔗 BookPhysio.bytown.fit → Hurt or tight? Book your in-house physiotherapy session right here at Bytown.
💬 Community & Daily Tracking
🔗 WhatsApp.bytown.fit → Join our official community chat.
🔗 DailyWOD.bytown.fit → Get the workout of the day sent straight to your email.
🎯 Coaching & Growth
🔗 Goals.bytown.fit → Lock in your next 1-on-1 goal-setting session.
🔗 Nutrition.bytown.fit → Ready to dial in your fuel? Inquire about nutrition coaching.
⭐️ Love Bytown?
🔗 Review.bytown.fit → Take 30 seconds to drop us a review and support the community!
🏋️ Weekly Workout Programming
MONDAY
A) Alt. EMOM12
1 Pause Squat Snatch (Pause below knee 1 sec)
+
1 Squat Snatch
(80-85% 1RM Snatch)
or
E2MOM12
6 Sumo Deadlift High Pulls
B) 6 Rounds x AMRAP2
4-8-12-16… Dumbbell Front Squats (2×50/35)
2-4-6-8… Burpee Box Jump Overs (30/24)
~Rest 1min between sets~
Start each round where you ended the previous.
TUESDAY
A) E2MOM10
4 Bench Press
(Use this time to build to a 4RM)
B) For Time
5000m Row
(+) Every 3min, 10 Bench (155/95)
WEDNESDAY
A) Every 2:00 for 7 sets:
1 Clean pull
1 Hang power clean
1 Split jerk
Build from approximately 60–80%.
No missed lifts. Prioritize speed and receiving positions.
B) Alt. E2MOM20
A) 10 Power Clean and Jerks (135/95)
B) 20/16 Cal Row
THURSDAY
A) EMOM 20 (45/15)
Minute 1: Max DB front-rack step-ups
Minute 2: Max ring rows
Minute 3: Max alternating DB Snatch
Minute 4: Max suitcase-carry (AHAP)
Minute 5: Rest
DB: 50/35 lb
Use a heavier DB or KB for the suitcase carry if available.
B) 5 rounds:
:30 Max DB lateral raises
:15 Crucifix hold
:15 rest
FRIDAY
A) E2MOM10
3 Deadlifts @ 65%
3 Deadlifts @ 75%
Max Set @ 85%
3 Deadlifts @ 75%
3 Deadlifts @ 65%
B) 10 Rounds, For Time
200m Run
10 KB Swings (70/53)
5 Box Jumps (30/24)
SATURDAY
A) Soul Crusher
AMRAP40
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Wall Balls (14/20)
KB swings (yellow/green)
** 200m run between each
Each set of wall balls & KB swings must be performed unbroken. If you miss a rep, start the set over again before moving on.
B) Partner WOD
Chasing The Dawn
For time, YGIG every 2mins switch
8 x 2 min
15/10 cal Echo bike
12 C2B / Pull-ups / Jumping
max DB STOH in remaining time
8 × 2 min
12 Alt. DB Front rack lunges
50 DU / 75 SU
max Wall walks in remaining time
8 x 2 min
12 Ring dips
6 Devils press
max cal Row in remaining time
SUNDAY (Please See Kilo App for workout)
