How To Use This Site

MobilityWOD is designed to be a one-stop information shop for athletes, coaches, soldiers, physical therapists, physicians, and healthcare providers. We believe that every human being has the right to be able to take a crack at fixing themselves. We post ongoing content about preventing injury, resolving pain, fixing common movement problems, and optimizing athletic performance. MWOD has hundreds of hours of content that creates a fully searchable and easy to use video library, provides high-quality content for our users and to offers new tools like periodic webinars, and anatomy and movement tutorials.

If you're new to the site and you don't know where to begin. Check out our free archive. This has 23 of our most popular videos. Take a look around and if it seems like we have what you're looking for, we'd love to have you as an m|wod pro subscriber where you'll get access to our complete video archive along with our filtering tool that will give you instant access to only the videos that interest you. Pro membership also includes access to all of our Daily MWOD videos as well as our webinars.

MobilityWOD Episodes are the core of this site. Our video library hosts literally hundreds of episodes that can be easily searched by going directly to the Episodes page or searching by topic in the search field. Once you reach the Episodes page you will see the videos in chronological order. You can either view the current Episode or you can use the easy filters to quickly and easily sort MWod content based on a variety of categories to identify the videos that are most helpful to you.

Our intent with the original Mobility Project was to provide a public reference tool by creating a body of work that could be referenced for free, forever. We also recognize that working coaches, athletes, and health care providers need more advanced and in-depth diagnostic and mobilization tools. With this in mind, we have created the MWOD-Pro version of MobilityWOD. This subscription-based content model allows us to continue to create innovative, sought-after reference tools for coaches, athletes, physicians, physical therapists, and anyone trying to improve movement and remain injury-free.

The Mobility Project, along with the 150+ videos posted since the Project officially ended will continue to be a free resource for all time. We will also continue to post additional free content, but we realized that in order to support a more sophisticated, more organized content hosting platform that would need to move towards having a parallel Mobilitywod universe for the Professional. Meet Mwod-Pro.

MWOD-Pro Content will include:

    • Movement tutorials and movement points of performance
    • Mobility prescriptions for common musculoskeletal complaints
    • Quick reference video library of techniques
    • Movement theory
    • Exercise prescriptions for training injured athletes
    • Training prescriptions and precautions for special populations (i.e. arthritis, total hip, postpartum)
    • Anatomy tutorials
    • Daily MWOD – ongoing mobility programming

While we recognize that our athletes are clever enough to create daily mobility programming for themselves, we also understand that sometimes it’s just easier to have someone else do the cooking. Every great coach we know learned how to create programming by modeling someone else’s for a while. Daily MWOD is both a road map and a destination, a repository of quick mobility programming that anyone can work into their daily routines.

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.

In addition to the MWod-Pro, regular MobilityWOD Episodes, and Daily Rx programming, we will also be hosting periodic webinars on a variety of topics ranging from anatomy and physiology, to bio-mechanics and pathology. These streaming, live broadcast webinars are included as part of your MWod-Pro membership.

Frequently Asked Questions

If you’re new to the site and you don’t know where to begin. Check out our free archive. This has 23 of our most popular videos. Take a look around and if it seems like we have what you’re looking for, we’d love to have you as an m|wod pro subscriber where you’ll get access to our complete video archive along with our filtering tool that will give you instant access to only the videos that interest you. Pro membership also includes access to all of our  Daily MWOD videos as well as our webinars.

At a minimum, you will need: (1) 3 lacrosse balls (2 of which will be taped together) and (2) a jump stretch band (which is like a gigantic rubber band – preferably in blue or green). Any brand of jump stretch band will do but we get ours from Rogue Fitness. Rogue has created a handy Mobility Package that includes lacrosse balls and jump stretch band. In addition, we recommend investing in a Voodoo Floss Band.
You may see us use other equipment like foam rollers, the Armaid, Trigger Point Therapy balls and rollers, the Thoracic Wedge, the Stick, and the TheraCane. You can find all of these products online but the basic equipment (lacrosse balls/jump stretch bands/Voodoo Floss Band) will allow you to follow the MobilityWOD program.

The MWOD is designed to be a discreet 10-15 minute daily practice in addition to your normal workout routine. The MWOD can be done before or after a workout or at night when you are laying on the floor watching TV. Some of the mobilizations are very effective before workouts as part of your warm-up and movement preparation strategies. On the other hand, some of the mobilizations are best done post-workout or at a completely separate time of the day. For example, the 10-minute squat test is not appropriate as a pre-workout MWOD. However, rolling on the lacrosse balls to mobilize your thoracic spine prior to an overhead workout is an appropriate pre-workout MWOD. The bottom line – be less concerned about when to do the MWOD and be more concerned about addressing your tissue health and range of motion problems. Above all else, the MobilityWod is about improving your capacity to be in a good position during movement to improve performance and avoid injury.

Please visit our Bookings page to learn more about the process for requesting to host a seminar at your box.

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.

The primary goal of the MWOD improvement of athletic performance. This can be wattage, poundage, time, reps, whatever. You will know its working because you can track your mobility progress through your gains in performance. The MWOD 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 MWOD is working and you are making good progress.


Only you can answer that question. The MobilityWod 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.

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

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 one-stop-shop to connect with screened, certified, licensed practitioners in your area.

We do not guarantee that we will feature any products on the MobilityWOD, nor do we write product endorsements. 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.

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.