Where do I Start?

If you’re new to the site and you don’t know where to begin, a good starting place is our series of onramp videos. You can find these below. Once you've familiarized yourself with the basic language of the M|WOD universe, we recommend you jump right in with the Daily M|WOD. These follow-along videos are the heart of our programming and are perfect for someone who doesn't have any specific issues they're working on and just wants "plug and play" programming.

Some people, however, will want to take themselves through an assessment to identify their specific mobility issues. If you're one of these people, we recommend you go through the 14 Day Mobility Challenge. This is a series of 14 videos; 2 days on each of the 7 archetypes that represent the basic fundamental benchmarks of positions people should be able to attain. These can also be found below.

Once you're through the 14 Day Challenge, we invite you to use the filter feature on both our Episodes and Daily M|WOD archives and filter for videos that address your specific mobility issues revealed by the 14-day Challenge. Some users find that they have enough time in the day for two mobility sessions; the first being the follow-along Daily M|WOD and the second being from a video specific to their problem areas chosen from the archive.

There's no wrong way to use Mobility|WOD.

In addition to our current follow-along format, for those of you who are looking for shorter Cliff's Notes versions of our Daily M|WOD, our archive includes over 3 years of mobility programming with 2-3 minute videos. You can find those in the deeper pages of the archive.

Onramp Videos

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

Welcome to Mobility|Wod

Safety & Timing

Soft Tissue Basics

Position of Emphasis

Joint Mobilization Basics

Definition of Terms

14 Day Challenge

Work your way through these videos for the next 14 days and find out which positional archetypes are problems for you.

Day 1: Hip Hinge Archetype pt I

Day 2: Hip Hinge Archetype pt II

Day 3: Overhead Archetype pt I

Day 4: Overhead Archetype pt II

Day 5: Front Rack Archetype pt I

Day 6: Front Rack Archetype pt II

Day 7: Pistol Archetype pt I

Day 8: Pistol Archetype pt II

Day 9: Hang Archetype pt I

Day 10: Hang Archetype pt II

Day 11: Lunge Archetype pt I

Day 12: Lunge Archetype pt II

Day 13: Press Archetype pt I

Day 14: Press Archetype pt II