Join the thousands of athletes who incorporate MobilityWOD into their daily workout routine! MobilityWOD is the world’s most comprehensive collection of guided movement, mechanics, and mobility instructional videos. Renowned physical therapist, strength & conditioning coach, and New York Times bestselling author Dr. Kelly Starrett will guide you through each routine.

MobilityWOD is used by the world's top athletes in the NBA, NFL, NHL, MLB, UFC, premier league soccer, pro rugby, weightlifting, running, Crossfit, obstacle course racing, and all branches of the military.It is also the go-to mobility programming for coaches, physical therapists, and recreational athletes who want to learn our proven strategies to optimize athletic performance, increase mobility, resolve pain, prevent injury, recover, and down-regulate.

Check Out Our "On Ramp" Videos!

Learn the M|WOD Theory and Lexicon, Soft-tissue Basics, Joint Mobilization and More…

Frequently Asked Questions

I’m new to MobilityWOD, where should I start?

Go directly to our NEW SUBSCRIBER PAGE to learn how to get started.

What else do I get?

In addition to two 8-15 minute daily follow-along videos, the 14-Day Mobility Challenge and the OnRamp Videos, our Mobility|WOD subscription includes complete access to our extensive Episode collection of more than 2500 videos, which can easily be searched and filtered to give you instant access to only the videos that interest you. The Episode archive includes videos on every body part, movement, injury, sport, and muscle tissue. The archive also includes videos about various lifestyle topic, interview with special guests, and the original Mobility Project that started it all.

What equipment do I need?

For the RECOVER videos, you’ll only need a foam roller, a lacrosse ball (or similar) and a mat (or your carpet).

For PERFORM videos, you’ll need equipment you’d generally find in any gym including jump-stretch bands, lacrosse balls, barbells, rollers and kettlebells.

When should I do the MobilityWOD?

The M|WOD is designed to be a 8-15 minute daily practice in addition to your normal workout routine.

RECOVER videos are designed to be done at home and focus on mobility and soft-tissue work, down-regulation, pain resolution, and general relaxation.

PERFORM videos are designed to be done in the gym either before or after your workout and focus on position, mechanics, mobility, and motor control techniques to help you optimize your athletic performance and prevent injury.

I would like to book a Mobility Course at my gym. What do I do?

Please visit our Course Booking Page to learn more about the process for requesting to host a seminar at your box.

What is the difference between mobility and stretching?

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

How do I know if the MobilityWOD program is working for me?

The primary goal of Mobility|WOD is the improvement of athletic performance. This can be wattage, poundage, time, reps, whatever. You will know it's working because you can track your mobility progress through your gains in performance. The M|WOD has also proven to be effective for people who have chronic movement-based pain. For these athletes, pain resolution is also a sign that the M|WOD is working and you are making good progress.

When I do the MWODs, it really hurts. Am I overdoing it?

Only you can answer that question. The Mobility|WOD program has often been described as self-inflicted torture. But, don’t be foolish – if you think you are injuring yourself, STOP. Don’t over do it. More is not necessarily better.

What are the 10 best MWOD episodes for runners?

TJ Murphy of Competitor Magazine complied a great list of MWODs for runners here.

Can you recommend a PT, etc.?

Yes! This is one of the most common question we have received over the years at MWOD.Our answer was to create MWOD List, a directory for clients seeking the MWOD-Certified specialists, coaches, and master coaches in their area.

I’ve developed or have a cool mobility tool/product I’d like you to try.

We do not guarantee that we will feature any products on the Mobility|WOD, nor do we write product endorsements and *WE WILL NOT RETURN ANY PRODUCT* However, if we like a product and think it is useful for mobility, we may feature it in a MobilityWOD episode. If you have a product you would like us to try, please send it to 643 Bamboo Terrace, San Rafael, CA 94903.

What reading material does Kelly recommend to learn more about this subject?

There is unfortunately a dearth of useful information on this topic, hence this blog. Kelly’s book Becoming A Supple Leopard is available from several locations including Amazon and Barnes & Noble.

We have found that many athletes and coaches, however, lack a basic understanding of anatomy and biomechanics and so we recommend seeking out resources like Thomas Myers’ Anatomy Trains, and the work of Eric Cressey, Gray Cook, and Stuart McGill.


If you have a technical question about an injury, chances are someone has already solved this problem at some point. We regularly see athletes and coaches become their local community’s embodiment of knowledge about a specific problem simply because they were forced to become in expert in an area while resolving their own dysfunction. The M-Wod community section is a chance to harness the clinical expertise of thousands of brilliant coaches and athletes.