Mobility tips, routines, studies and athlete insights.
Long periods of travel can leave your body feeling stiff, restricted, and uncomfortable. Sitting for extended hours with limited movement can affect how your joints function and how efficiently you move once you arrive. This routine is designed to restore mobility, reduce tension, and help your body recover faster by targeting key areas such as the hips, spine, and shoulders.
A HYROX simulation is a full race rehearsal replicating the 8km run and 8 station format. Here is what it involves, why athletes do them, and how to find one near you.
The eight HYROX stations are the SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. They always appear in this order, and each one follows a 1km run.
A HYROX race consists of 8 x 1km runs, each immediately followed by one of eight functional workout stations, completed in a fixed sequence. Every athlete runs the same course, performs the same stations in the same order, and races against the clock.
The HYROX® sled weight depends on your division, and the figures in the official rulebook are total weights inclusive of the sled itself. There are two sled stations in every HYROX race: the Sled Push and the Sled Pull. They use the same sled but with different total weights, and both are covered below.
The HYROX® sled weight depends on your division, and the figures in the official rulebook are total weights inclusive of the sled itself. There are two sled stations in every HYROX race: the Sled Push and the Sled Pull. They use the same sled but with different total weights, and both are covered below.
This guide breaks down the best swimming apps available for training, tracking, and improving performance. It compares leading platforms such as MySwimPro, Strava, Garmin Connect, and Swim.com, and highlights how GOWOD supports mobility, recovery, and movement efficiency. Together, these tools help swimmers build structure, monitor progress, and improve how their bodies perform in the water.
This guide compares the best cycling apps for training, tracking, and performance, while highlighting how mobility supports efficiency, recovery, and long-term progress.
Mobility training improves joint range of motion and active movement control. Focusing on joint function rather than flexibility alone supports better movement quality, recovery, and long-term training durability.
Searching for the best running apps? This guide compares five of the most widely used platforms, including Strava, Nike Run Club, Komoot, Runna, and MapMyRun. Learn how each app supports runners with GPS tracking, training plans, route discovery, and performance insights.
Compare the best apps for triathletes, including TrainingPeaks, Strava, Garmin Connect, Komoot, and Runna. Learn how these tools help track workouts, plan routes, and structure swim, bike, and run training.
Over 60 standalone marathons will take place across France in 2026. This guide provides the complete calendar, categorizes races by location and terrain, explains entry requirements, and outlines how to prepare for the physical demands of different course profiles.
Explore the complete 2026 UK marathon calendar, including major city races, trail events, and coastal routes. Understand how terrain influences performance and how to prepare effectively for race day.
This trail running mobility routine targets ankle stability, hip rotation, eccentric strength, and lateral control to help you handle uneven terrain, steep descents, and technical trails with greater efficiency and resilience.
This article explores the most common causes of elbow pain in bouldering, the pitfalls to avoid for prevention, and how GOWOD can help you keep your elbows healthy and functional while training and climbing.
The CrossFit Open 26.3 has officially been announced, and this final Open workout delivers a demanding mix of conditioning and barbell work. Repeated burpees over bar will challenge your breathing and pacing, while the cleans and thrusters introduce progressively heavier loading that tests squat mechanics, front-rack positioning and barbell cycling efficiency.
This article explores the most common tendon injuries in triathlon, the pitfalls to avoid for prevention, and how GOWOD can help you keep your tendons healthy and functional while training and competing in this sport.
As multidisciplinary athletes, Triathletes have a lot to worry about with training. Gear selection, setup, and maintenance, training plans, optimizing technique in three separate sports, nutrition and recovery… the list goes on.
The CrossFit Open 26.2 has officially been announced, and this workout combines overhead walking lunges, dumbbell snatches and progressively more demanding gymnastics movements. Here's how to activate your body before taking on 26.2.
Is CrossFit safe? It can be, when workouts are scaled appropriately and supported by good mobility, positioning, and recovery habits. Safety depends less on intensity and more on how well your body can access required positions, tolerate load, and recover between sessions.
A CrossFit workout is a mixed-modal training session that challenges strength, conditioning, and movement quality at the same time.
Like all forms of physical preparation, stretching is most effective when it is specific, intentional, and matched to the demands of the workout and the needs of the body.
The 2026 HYROX race calendar (season 8) includes 57 confirmed races worldwide, with events scheduled across Europe, North America, South America, Asia, and Oceania.
The IRONMAN 2026 calendar features a full global schedule of full-distance races, Pro Series events, and short-course triathlons. This guide covers every confirmed event with key details to help athletes plan their season, choose the right races, and prepare effectively.
Daily stretching is not about becoming more flexible. For active people, it helps the body handle load, recover between sessions, and maintain movement quality over time. When done consistently and with purpose, stretching supports performance, resilience, and long-term training consistency.
Running places repetitive stress on the feet, ankles, knees, hips, and spine. Over time, how well a runner recovers determines not only performance, but also whether they can train consistently without interruption.
Not being able to fully straighten your arm after a workout is a common experience, especially after training the biceps from a pulling workout. It often shows up as stiffness, tightness, or a deep ache around the elbow that limits extension.
The 2026 CrossFit Open is a three-week, worldwide competition that marks the start of the CrossFit Games season. The 2026 Open runs from February 26 to March 16.
The key isn't to reinvent yourself in 2026 but to build smarter, more sustainable habits.
Below, you’ll find the expert-selected GOWOD stretches that focus on the quads, hamstrings, adductors, and hips — the muscle groups that take the biggest hit during a squat session. Each video has been chosen to support quicker recovery and freer movement the next day.
When the hips lose mobility, surrounding areas such as the lower back, knees, and pelvis often take on extra strain, which is why targeted hip mobility work can help you move more comfortably and perform better.
Here are five expert-backed GOWOD stretches that target the muscles most often associated with tight legs. These movements are simple, effective, and can help you feel looser within minutes.
Each exercise is designed to mobilise the ankle, reduce stiffness and help restore natural movement first thing in the morning.
Most injuries are preventable, stemming from poor movement and limited mobility. By understanding your body and using mobility as a foundation, you can prevent injuries and enhance performance.
Based on mobility data from 27,686 GOWOD users, women demonstrate greater overall flexibility than men, scoring an average mobility score of 65% compared to 60% for men.
If you’re new to stretching or looking for a simple routine to feel better each day, these five beginner-friendly stretches are the perfect place to start.
Whether you train regularly or spend long hours sitting, a consistent morning stretch routine can help improve flexibility and support better movement throughout the day.
These exercises can help golfers warm up before play, maintain healthy joints, and improve overall performance by building mobility and strength.
The best stretches for tennis elbow allow the entire upper limb to move freely, helping to prevent compensations at the elbow.
Passive stretching is known to be detrimental before exercise, which is why active stretching, muscle activation, and massage should be prioritized.
Whether you’re a competitive swimmer or train recreationally, these stretches target key areas used in freestyle, backstroke, breaststroke, and butterfly.
We’ve selected four key exercises that target the main muscles of your calves — the gastrocnemius, soleus, and surrounding fascia — to help you feel looser, recover faster, and move better.
Right after a race, science suggests avoiding aggressive, prolonged passive stretching on the heavily used muscles. Instead, focus on mobility work and gentle massage to promote better recovery and reduce soreness.
After an intense run, science suggests avoiding aggressive, prolonged passive stretching on the heavily used muscles. Instead, focus on mobility work and gentle massage to promote better recovery and reduce soreness.
Research shows that the ankle is the joint most affected by running, followed by the knee, and then the calves. Tightness or weakness in these areas can increase the likelihood of issues such as runner’s knee, shin splints, and Achilles tendon pain. That’s why a structured warm-up matters.
These movements focus on active mobility, muscle activation, and soft tissue release—exactly what you need before and after climbing.
Targeted mobility work can help reduce discomfort, restore flexibility, and support recovery. The GOWOD team has selected five expert-backed stretches designed to relieve forearm tension, improve wrist mobility, and protect your elbow from recurring strain.
These five expert-backed GOWOD stretches will help prepare your body for the effort ahead while also keeping you as comfortable as possible on the bike — even in a position that, let’s be honest, is anything but comfortable.
Learn 3 elite athlete habits: pre-training activation, structured recovery, and listening to your body. Discover how GOWOD helps you train smarter, prevent injuries, and enhance performance with pro-level routines.
Discover how gentle stretching before bed can improve your sleep and recovery. This article explains the science behind this practice and offers a simple routine, including the GOWOD "Sleep" protocol.
It’s often said that leg day is the most forgotten workout… but not for the purists!
Lower back issues are often the result of multiple factors, such as a stiff posterior chain, tight hip flexors, limited thoracic extension leading to compensations, and tense surrounding muscles that prevent this area from moving properly.
The best mobility exercises for golf mean preparing your body, mainly for rotational purposes, to handle repetitive impacts so you feel ready from the very first swing, while also reducing the risk of injury.
The best mobility exercises for running prepare your body, mainly the lower body, to handle repetitive impacts so you feel ready from the first stride and reduce the risk of injury.
In this article, we’ll take a scientific and practical look at the role of static stretching before training.
There is no doubt that the human body is designed to move.
Whether running is the entire workout or an element in a WOD, it is important to prepare the legs for this dynamic movement.
An often overlooked benefit of stretching is its positive impact on sleep.
Any person, pro athlete or not, goes through ups and downs when it comes to their mental health.
Though primarily a lower body movement, the back squat requires the engagement and coordination of many muscles throughout the body.
Many CrossFit athletes are all too familiar with the broad impact of shoulder mobility limitations.
Many athletes see overhead squats in the WOD and are suddenly contemplating taking an impromptu rest day.
Sufficient mobility in the barbell front rack position is necessary to perform weightlifting and barbell cycling as part of CrossFit.
It is hard to overestimate the importance of overhead mobility in CrossFit.
There is no one-size-fits-all approach to improving squat depth and mechanics. Rather, many factors must be evaluated and addressed.
In the sport of CrossFit®, ankle mobility is a frequent scapegoat for poor movement performance.
Anyone who has spent time in a CrossFit gym has likely seen, if not used, a foam roller.
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