The “Fix Your Movement” Pilot Program: We Need Your Feedback by Friday (or we have to delay)
Hey Bytown Family,
When we look at the gym floor every day, we see an incredible community of people pushing their limits. But we also see the reality of modern life: sitting at a desk all day takes a massive toll on the human body. Tight hips, nagging shoulder stiffness, and lower back aches are incredibly common, and they are often the exact things holding you back from hitting your next breakthrough in your training.
We wanted to build the ultimate solution to this. Over the last few months, we have been working hard behind the scenes to launch a brand-new Integrated Physio Program right here inside the gym.
This program bridges the gap between healthcare and fitness: you get to work on your specific rehab and movement patterns directly with a coach on the gym floor, under the explicit guidance of a licensed physiotherapist.
Even better? Because of how the program is structured, you can use your workplace health benefits to cover the cost.For the many members in our community who have great coverage through the government or tech sectors, this means you can finally fix those nagging issues at a convenient time and place, essentially on your insurance provider’s dime.
🚨 We Need to Know If You’re In (Deadline: This Friday)
To be completely transparent: I honestly thought people would jump at this opportunity instantly, but so far, sign-ups have been very slow.
Getting a program like this up and running properly takes a massive amount of back-end work, coordination, and legal structuring between our coaching staff and medical professionals. Because of that overhead, if we don’t have enough people express interest by this coming Friday, we will have to delay the launch indefinitely.
If you have been putting off fixing that sticky shoulder, clicking knee, or tight lower back, we need your help to save this program.
📋 What We Need From You Right Now:
Please head over to physio.bytown.fit and fill out the quick interest form with your information.
Important Note: Filling out this form is not a financial commitment or a final reservation. It is simply a tool for us to measure if there is enough genuine interest in the community to justify the work it takes to launch the pilot.
If you want to move better, pain-free, and maximize the health benefits you are already paying for anyway, please take 60 seconds to fill out the form today.
Let’s fix these issues together so we can keep doing what we love for the long haul.
👉 Fill out the form here: physio.bytown.fit
📲 Quick Links, Resources & Weekly Schedule (Click to Expand)
💥 #1 Focus: Fix Your Movement
🔗 Physio.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!
MONDAY
A) Pause Back Squat
5 x 5 @ 70-75% of last week’s test
3-sec lower.
Cue: brace first, keep tension at the bottom, drive straight up.
B) AMRAP15
5-10-15-20-25…
Cal Row
Kettlebell Goblet Squats (70/53)
TUESDAY
A) 3 superset, quality over speed:
1) Explosive Split Squats: 5 reps/side (Drive up hard, reset each rep.)
2) Tempo Goblet Squat: 8-10 reps (4-sec lower, 2-sec pause in the bottom, stand up smooth.)
3) Hollow Body Hold: 25-35 sec (Ribs down, low back pressed into the floor, steady breathing.)
B) AMRAP 20
20 Cal Row
10 single arm devil press right arm (50/35)
10 box jumps
10 single arm devil press left arm (50/35)
WEDNESDAY
A) Paused Bench Press
6 x 4 @ 70-75% of last week’s test
1-sec pause on the chest.
Cue: feet rooted, shoulder blades pinned, press back toward the rack.
B) For Time – 16 min cap
10-8-6-4-2
Hang power cleans 115/80
Wall balls
After each round: 40 double-unders / 80 singles
So:
10 cleans + 10 wall balls + DU
8 cleans + 8 wall balls + DU
6 / 4 / 2 the same way
Intent: fast barbell cycling early, then the workout turns into breathing and leg speed. Cleans should be unbroken for at least the first two rounds.
THURSDAY
A) 4 sets:
10-12 single-arm DB Romanian deadlifts/side
30-sec single-leg glute bridge hold/side
B) 3 Sets
6:00 AMRAP
200m run
12 DB (2x) box step-ups (50/35)
10 Toes-to-bar / hanging knee raises
Rest 2:00 between sets.
Pick up each AMRAP from the beginning. Score total rounds + reps.
FRIDAY
A) Deadlift
6 x 3 @ 75-80% of last week’s test
Dead stop each rep. And no dropping, *enjoy* the eccentric.
Cue: lats on, push the floor away, stand tall without leaning back.
B) Every 5:00 x 4 rounds
250m row
15 deadlifts (155/105)
10 KB swings
10 Lateral KB swings
12 KB Sumo DL High Pull
10 burpees to target
SATURDAY
A) Soul Crusher – Mikes Madness Wod
AMRAP 30
2 double dumbbell burpee + cluster (35/50)
200m run
** every round increase DBs by 2 reps
B) Partner WOD – THE PAINFUL PLATE PARTNER WOD
AMRAP30
Partner A: AMRAP
10 plate thrusters (25/45)
10 Plate Burpees (25/45)
10 Overhead Lunges, alternating legs (25/45)
10 plate ground to overhead (25/45)
Partner B:
400m “run” with plate (25/45)
10 sit ups with plate (25/45)
SUNDAY
A) Every 90″ for 12mins
Rounds 1&2: 3 high hang snatch
Rounds 3&4: 3 hang snatch
Rounds 5&6: 3 power snatch
Rounds 7&8: 3 squat snatch
B) 4 Rounds – 5:00 Work / 2:00 Rest
4 DB Dual Thruster (25/40)
8 Burpee to Plate
12 Box Jump
16 Forward Lunge
200m Run
Max Cals – Row or Ski w/ Time Remaining
ENGINE) Rise and Grind
For time:
2k Bike erg
10 RMU / BMU / 10 Strict pull-ups + 10 Ring dips
100 Air squats
1k Run
10 RMU / BMU / 10 Strict pull-ups + 10 Ring dips
75 American KB Swings (yellow/green)
1k Ski
10 RMU / BMU / 10 Strict pull-ups + 10 Ring dips
50 Box jump overs (20/24)
1k Row
10 RMU / BMU / 10 Strict pull-ups + 10 Ring dips
25 Burpees over rower
