ROMWOD vs. MWOD? Which is better?

The great debate in the mobility world continues. Recently I had a client who was genuinely curious about what mobility service they should use to increase their performance in the gym, ROMWOD or MWOD? I didn’t have a perfect answer for them.

So I did some self-experimentation. Signing up for a free week of ROMWOD to compare it with Mobility WOD, which I’d done many times before. Today, we’ll take a bit of a deeper dive into each program, who may benefit from them, and ultimately … which is best!

ROMWOD | “Swole and Flexy”

Range of Motion Workout of the Day, or ROMWOD, has become increasingly popular recently with many CrossFit athletes. Consisting primarily of static stretches and holds, similar to those you would find in a typical yoga class, ROMWOD’s goal is to make you as flexible as possible. Which is a great goal for anyone who cannot touch their toes.

Founded by brothers Jeremiah and Daniel Head, ROMWOD was initially created as a program that would help athletes, specifically CrossFit athletes, improve their range of motion through a unique combination of yoga and stretching.

The WODs consist of two options, the full session, which ranges from 20-30 minutes, or a condensed shorter version ranging from 10-12 minutes. Each day they post a new flow. All you have to do is pull it up on your phone, tablet, or TV, and press play.

Who’s it for?

ROMWOD is an excellent choice for those who are looking for something to just press play and follow along. It’s great if you’re not the greatest at remembering to set aside time for mobility. Which can honestly be one of the biggest culprits. If time isn’t set aside, it likely won’t get done. Next thing you know, you’re stiff as a board.

I personally found it to be an incredibly relaxing experience when doing the WODs before bed.

Mobility WOD | “No Pain-Face!”

Since 2010 Kelly Starrett and his team has been helping thousands of athletes improve athletic performance, increase mobility and flexibility, prevent injury, resolve pain, and optimize recovery. Originating from simple videos recorded on an iPhone, Mobility WOD was born.

8 years later with two tracks, Perform & Recover, Mobility WOD covers the bases from performance fixes to relaxation and post workout recovery.

As a coach, I personally love the educational aspect of MWOD. It sort of embodies the “teach a man to fish” principle. Telling you why and how to achieve results.

Who’s it for?

MWOD is perfect for the beginner to the professional athlete. Kelly Starrett and his team provide information on their platform that will target specific mobility issues, root causes, and how to fix them. Providing a robust repository that brings important information right to your fingertips.

ROMWOD vs. MWOD | The Winner

Drum roll please …

Mobility WOD!

It was a hard decision to make. When examined in light of what an athlete can learn about their own biomechanics and anatomy, MWOD takes the cake. If the contest were simply over which is easier to implement into a training day, ROMWOD would have certainly have won.

What makes MWOD better? What sets MWOD apart from ROMWOD involves the method of improving range of motion and joint health, Proprioceptive Neuromuscular Facilitation(PNF). PNF is the opposite of static, passive stretches(such as those implemented in ROMWOD or yoga) and is according some experts a superior form of building mobility. Static stretching can often create short-term results, yet not elicit the same long-term result.

Both platforms offer you the ability to search by problem area. MobilityWOD tends to have a more robust supply of videos and information. Perhaps this is purely due to the fact that MWOD has been around longer.

Regardless of which you choose. Mobility is key to long-term success in the gym. Enhanced range of motion and healthy joints ensure you’re safe and pain-free.

Other options to consider:

  • SmashweRx – Trevor Bachmeyer has taken up the mantle of producing videos very similar to the original MWOD videos on YouTube.

Have other suggestions?

We’d love to hear any mobility-related services or subscriptions that you’ve found to be helpful in your mobility journey. Leave a comment below!

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Laskey Hart

Editor at, CF-L1 Trainer | Since day one in the gym, Laskey has been trying to beat the laws of physics. At 6' 5", it may come as a surprise that Fran is in fact NOT his favorite workout, and burpees are NOT his favorite movement. It does, however, mean that every day is a new day to prove people who say "CrossFit isn't for tall people" -- wrong.

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