Your Rehabilitation Experts
The multidisciplinary team at Rehab One will walk alongside you every step of the way in your injury recovery. Let us help you get to the core issues of your problem and guide you in the right direction to a life without pain and injury. Life is a not a spectator sport and neither should the rehabilitation process. The injury rehab process is always a better one when the client is an active participant every step of the way.
The injuries and conditions we see in our clinic on a daily basis vary, although at Rehab One, our Chiropractors, Physiotherapists, and Massage Therapists come from various backgrounds to offer a comprehensive team of experienced rehabilitation practitioners! Our treatments and therapies are evidence-based, effective, and always tailored to your specific injury.
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Elite
Rehab One Performance Center WOD 1
With a 12 Minute Time Cap:
60 Dumbbell Thrusters (50/35)

200m Run with both Dumbbells

60 Dumbbell Snatch (50/35)

200m Run with both Dumbbells

60 Dumbbell Burpee Step-ups (50/35)(24/20)

 

Competitive & Masters 40+
Rehab One Performance Center WOD 1
With a 12 Minute Time Cap:

60 Dumbbell Thrusters (35/20)

200m Run with both Dumbbells

60 Dumbbell Snatch (35/20)

200m Run with both Dumbbells

60 Dumbbell Burpee Step-ups (35/20)(24/20)

 

 

Notes:

Each team will be given one pair of dumbbells and one box.

Athletes will share the required work as desired.

An immediate penalty of 10 Burpees each will be assessed for any dumbbell dropped from above waist height.
Time is recorded at the last repetition of Dumbbell Burpee Step-ups.
Athletes must tag at every transition between partners.
For each rep not completed, one second will be added to the the 12 minute time cap.

 

Standards:
Dumbbell Thrusters
Using two dumbbells, each repetition must begin with one dumbbell in each hand.

The dumbbell must be held with the hand around the dumbbell handle.

With one head of each dumbbell in contact with each shoulder, a full depth front squat must be achieved with hip crease below parallel. At completion of the rep, the athlete will have each dumbbell locked out overhead in each hand and stacked directly over the athlete’s midline with knees, hips and arms fully extended.
The Thruster must be one continuous motion from the bottom of the squat to overhead. It may not be broken into two distinct movements of front squat and push press.
The Thruster must not include any form of Jerk with a re-dip of the knees before achieving overhead lock-out.
A squat clean for the first repetition of Thruster will be permitted.

 

200m Run with Dumbbells

Both athletes must go for the 200m Run at the same time.

Both dumbbells must be taken with the athletes for a 200m Run.

There is no requirement on how the dumbbell must be carried.

There is no requirement on which athlete carries the dumbbells. One athlete may carry both or each athlete may carry one.

At the beginning of the run, both athletes must go around the designated cone in their lane. Upon return from their run, both athletes must go around the designated cone in their lane.

At completion of the first run, one dumbbell must be placed on the floor next to their lane marker as only one dumbbell will be used for Snatches.

Dumbbell Snatches may not begin until both athletes have returned from their run.

Dumbbell Burpee Step-ups may not begin until both athletes have returned from their run.

 

Dumbbell Snatches

Using just one dumbbell, each repetition begins with the dumbbell in one hand and both heads of the dumbbell touching the ground.

The athlete will lift the dumbbell overhead and it will be stacked over the athlete’s midline with knees, hips and arm fully extended.

There is no requirement for alternating reps.

The athlete’s free hand may not touch any part of their body during the lift.

 

Dumbbell Burpee Box Step-ups

Using two dumbbells, the repetition begins with the athlete on the floor beside the box. With one dumbbell in each hand, the athlete’s chest and thighs must be touching the floor.
The athlete must be perpendicular to the box.

The athlete will rise up from the floor with one dumbbell in each hand and then step up onto the box one foot at a time.

The rep is complete when both feet are on the box and the hips are fully extended.

The dumbbells must remain at the athlete’s sides throughout the step-up portion of the lift. The dumbbells may not be rested on the body in any manner.

Before beginning the next repetition, the athlete must step down.

Jump-ups and/or jump-downs will not be permitted and either of those movements will result in a no rep.

 

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