Willpower Strength & Rehab
6-Week Bulletproof Shoulders

Press, snatch and hang without the shoulder pain

A 6-week shoulder plan built for CrossFit and HYROX athletes who want to fix the pain and keep training. No 6 weeks off. No "just rest it." No endless band work that never carries over to the barbell.

6-Week Bulletproof Shoulders program shown on a tablet and phone, with the exercise index and nutrition and recovery guide
$27 One time · Instant access
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Built by a Doctor of Physical Therapy who trains in the same classes you do.

★★★★★ Rated 5 stars by athletes who came to me with shoulder pain and got back to pressing, hanging and pulling
Sound familiar?

You scaled the workout again

Here is the part nobody tells you. The shoulder is rarely the whole problem. Your shoulder is the last link in a chain that includes your mid back, your ribcage, your scap control and how much load you can actually tolerate overhead right now.

Rest lowers your symptoms. It does not raise your capacity. So you come back at week seven, hit the same volume, and the pain comes right back.

You do not have a mobility problem. You have a capacity problem.
Why I built this

I have been on your side of this

Will Murtagh, PT, DPT, MS, CSCS, founder of Willpower Strength and Rehab

Two herniated discs. A torn rotator cuff. I spent a long stretch being the guy at the whiteboard quietly figuring out what he could scale today.

I did the standard advice first. Stop training. Rest. Come back when it stops hurting. It bought me a few good weeks and then put me right back where I started.

What actually worked was the opposite. I kept training and built the rehab into the training. Loading the tissue on purpose. Progressing week to week. Earning positions back instead of avoiding them until they felt safe.

I am back to full CrossFit and HYROX training. I built this program out of the exact system I used, and the same one I run with athletes at Shoreline CrossFit and remotely.

Will Murtagh, PT, DPT, MS, CSCSFounder, Willpower Strength & Rehab · Branford, CT

The plan

Six weeks, three phases

Each phase builds on the last. You are not doing random exercises. You are moving through a progression that ends with you overhead, under load, with control.

Weeks 1 & 2

Calm it down and find control

Take the irritation down without shutting training off. You get scap control, rotator cuff isometrics and mid back work that gives your shoulder somewhere stable to press from.

Goal: pressing without the sharp catch, sleeping through the night

Weeks 3 & 4

Load it up

Progressive strength through full range. Heavier pulling, controlled pressing, external rotation with real load. This is the phase most people skip and it is the reason their pain keeps coming back.

Goal: strict pressing and pulling with no next-day flare

Weeks 5 & 6

Bulletproof it for the metcon

Speed, overhead stability and volume tolerance. Kipping, overhead position under fatigue and the capacity work that makes the shoulder hold up when the clock is running.

Goal: back in the workout as prescribed, without scaling around it

Shoulders are what I do

What athletes say about their shoulders

5.0
★★★★★
Every review below is a 5-star review from an athlete I have coached through pain. The 6-week program is built on the same system I used with them.
Five star Google review from Christine Nizolek about regaining shoulder mobility and pull-ups
Five star Google review from Patrick Coyne about regaining shoulder strength for push-ups and pull-ups
Five star Google review from Liz Ferguson about overhead and pull-up pain resolving
Five star Google review from Courtney Barnikow, still in pain after finishing physical therapy
Five star Google review about resolving knee and shoulder issues and improving lifts
Five star Google review from Jason Goldberg about recovering from shoulder pain
Five star Google review from Helena Spence about shoulder and neck pain rehab
Five star Google review from Kinetic Innovative Seating System

Screenshots taken from my Google Business profile.

What you get

Everything is done for you

Everything included in the 6-Week Bulletproof Shoulders program

Inside the program

  • The full 6-week plan, sets, reps and tempo written out day by day $97
  • Video demo for every exercise so you are never guessing $67
  • A 10-minute pre-class shoulder warm-up you can run before any WOD $47
  • Scaling guide for pressing, kipping and overhead work while you rehab $47
  • Self-assessment to find which of your positions is actually the problem $37
  • Google Sheet tracker plus a printable PDF for the gym floor $27
Total value$322
You pay today$27
Get instant access for $27

Delivered to your inbox the second you check out. Works on your phone at the gym.

Fit check

Who this is for

This is for you if

  • You train CrossFit or HYROX 3 or more days a week
  • Your shoulder hurts and you have no intention of stopping
  • You are scaling or subbing movements to get around it
  • You want a plan, not another list of exercises
  • You are willing to give it 15 to 20 minutes a session for six weeks

This is not for you if

  • You are post-op or have a confirmed full-thickness tear
  • You have pain with no clear pattern, plus numbness or tingling down the arm
  • You want a passive fix and are not going to do the work
  • You are looking for a diagnosis rather than a training plan

If you are in that second column, do not buy this. Book a free consult instead and we will figure out what you actually need.

Run it for 14 days

Go through the assessment and the first two weeks. If it is not the most useful $27 you have spent on your shoulder, email me and I will refund you. You keep the program.

Questions

Before you buy

Do I have to stop CrossFit?

No. That is the entire point. The program is built to run alongside your normal class schedule, and the scaling guide tells you what to adjust in the WOD while you work through it.

How long does each session take?

15 to 20 minutes, three days a week. Most athletes do it right before class as their warm-up or right after as accessory work.

What equipment do I need?

Whatever is already in your box. Dumbbells, a barbell, a band, a rig and a bench. Nothing specialty.

I am not sure what is wrong with my shoulder. Will this still help?

The self-assessment inside walks you through it. It sorts out whether your issue is coming from overhead position, pressing tolerance or scap control, and points you to the right emphasis in the plan.

How is this different from what my PT gave me?

Most clinics send you home with bands and a printout, then discharge you before you ever get back under a barbell. This program goes all the way through to kipping and heavy overhead work, because that is where you are actually going.

What happens after the six weeks?

A lot of athletes roll into the Bulletproof Training Program for ongoing programming, or book a consult if they want it built around them specifically. Neither is required to get the result from this.

Last thing

Six weeks from now, your shoulder is either better or it is exactly where it is today

You already know rest by itself is not fixing it. You have run that experiment. Give this six weeks and get your overhead back.

Get 6-Week Bulletproof Shoulders for $27

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6-Week Bulletproof Shoulders$27
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