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Therabody Routines and Protocols
Take your WOD to the next level with Therabody
More reps in the same amount of time. The goal is simple, but the road to get there? Not so easy. Using Theragun in strategic moments throughout your WOD can mean the difference between beating you personal best and being sidelined by muscle failure.
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Power. Performance. Durability. When you’re only as good as your last WOD, you need a recovery tool that can withstand the grind, maximize your performance, and help you hedge against injury. Here’s how Theragun takes you further.
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Theragun PRO Smart Percussive Therapy Device
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WARM UP | TOTAL TIME: 9 MINUTES
Activate your body and get ready to get after it.

Quickly sweep across the upper traps, lats, quads, hamstrings, glutes, and low back for 30 seconds each. This increases mobility and activates the stretch reflex more efficiently—important to performing at a high intensity during any AMRAP or EMOM.


Combine with: handwalks, backward lunge with reach, t-hip opener, wall squat at 5 reps each.

UNDER THE HOOD
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TOTAL FATIGUE | TOTAL TIME: VARIES
Muscle failure, meet Theragun.

Using a Theragun during a training session works deep to increase blood flow to the working muscles, keep the nervous system excited, and maintain mobility in moments of complete fatigue. Try incorporating Theragun into strategic moments in WODs like these:


The WOD: FRAN

The Protocol: 5 seconds each. Upper traps, lats, glutes after each round.


The WOD: EVA

The Protocol: 5 seconds each. Calves, hamstrings, biceps before odd rounds. Lats, forearms, hands before even rounds.

BEHIND THE SCIENCE
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RECOVERY | TOTAL TIME: 15 MINUTES
You're only as good as your recovery.

Combine 30-second sweeps across your feet, calves, quads, hamstrings, lats, and shoulders with the following key stretches: downward dog with calf pump (60 seconds), hamstring rack stretch (60 seconds each), and half-kneeling quad and hip stretch (60 seconds each).

PRO TIP
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From everyday athletes to top competitors, Theragun was designed to maximize the performance and recovery of athletes at every level.
The possibilities are endless.

Discover how to do even more of what you love with Therabody.

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Tennis
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Running
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Working from home
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Golf
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the Therabody App
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POWER AND DURABILITY
All devices are not created equal.

Power and durability matters when considering the right recovery tool to withstand the grind of your WOD day in and day out. We designed the PRO with a powerful QX150 professional-grade motor and Active Torque Control, so athletes can dig deep into areas like hip flexors without the device stalling or diluting treatment speed.


And because it’s made with durable, professional-grade components, it was built to easily withstand the demands of constant use on the gym floor or in rugged environments. 

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THE THERAGUN DIFFERENCE
Depth, speed, and power: why the right combination matters.

Massage devices are a dime a dozen—good thing the PRO isn’t one. When founder Dr. Jason Wersland invented the original handheld percussive therapy device, it was unique in that the attachment traveled 16 mm to reach the body. That precise depth, scientifically calibrated to impact the body 40 times per second, is what makes the Theragun’s deep muscle treatment so effective. 


Where most low-amplitude, high-speed massagers rapidly vibrate and desensitize the skin, our unique combination of depth and speed targets a localized area without the brain acclimating to the stimulation. With over a decade of research and development, the PRO delivers this combination with up to 60 pounds of force without stalling—a powerful, potent dose for greater circulation and tension release. That means better results for you.

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ADVANCED ERGONOMICS
Ditch the T-shaped Handle

You’ve no doubt seen them around your box: the massage gun you hold like a hammer, that just doesn’t quite get to that spot in your lower back. Whether you’re getting deep into your hip flexor or reaching across your body to hit your lat, Theragun’s patented Theragun Triangle ergonomic multi-grip and adjustable arm allows you to treat hard-to-reach areas with just the right angle—without hand or arm strain.