Interval Mobility WOD INMOWOD


Caveman Interval Mobility WOD

You know how most people don’t like spending the time working on their range of motion, or working on improving their flexibility, but we all know how it important it is for performance and progression. Caveman INMOWOD is the answer! I’ve designed this format to incorporate mobility, stretching and MMC into the workout. A great format to disguise all the boring stuff into a workout without your clients even realising it. BANG! Interval style, mobility, stretching, mmc, training and working out all in one.


The formula is WE/n + ME/n * S + B * R which stands for:

  • W = Work
  • M = Mobility
  • E = Exercise
  • /n = Numerical time value in seconds
  • S = Sets
  • B = Break
  • R = Rounds


The time for W is the time you’re working, which can be anything from lifting heavy weights to bodyweight exercises. For example; power snatching 45 seconds, burpees for 45 seconds, double unders for 30 seconds, push-ups for 30 seconds and so on.


The time for M is the time you’re stretching, working on your range of motion or mind-muscle connection, the exercises for this part should be performed at a slow pace so they provide active rest to commence the next set of work. For example; 30 seconds backwards rocking and lat activation (MMC), 30 seconds of hands behind head dynamic lunges, 30 seconds of deep squat plus ankle movement and so on. The exercises for M are not just limited to mobility, but can also be assistance exercises so that the athlete is working out and training at the same time.


The number of sets (S) defines the number of times you repeat the exercise, with short intervals you don’t want to just do an exercise once or twice, first you would not get the benefits from it, second you would be confusing people with too much to remember. The number of sets depends on the time you assigned to W, but should be around 4, 6, 8 and up.

You can assign B to transition to the next exercise and do things like recording reps or getting equipment setup.



But a WOD is competitive!? To keep it competitive and have people pushing themselves you need to start counting reps. You could even keep the exercise (WE) for the working interval the same and only change the exercise for the mobility interval (ME), example:


WE45 Deadlift
ME30 Tea cup left (2/4) / shoulder rolls (2/4)

WE45 Deadlift
ME30 Tea cup right (2/4) / shoulder rolls (2/4)



In words this would be: work for 45 seconds deadlifting, mobility for 30 seconds performing the tea cup exercise on the left side for two of the four sets and shoulder rolls for the other two out of the four sets, repeat for 4 sets, then do the same on the right. Have a break for 60 seconds after a total of 8 sets, repeat for 4 rounds. If you want to see a video of the above INMOWOD, like plus share and I’ll create a video today once we reach 100.



You can find more great warm-up and mobility videos on this page.


The athlete would be counting the total number of reps completed, in effect the athlete would have 24 minutes of lifting with intervals in between, the break would be a good time to write down the current total just to make sure no mistakes are made and if need be also lower the weight.


The lowest weight used would be recorded with the total number of reps done. Going up in weight once commenced would not be allowed as that would be like starting with a 80kg weight for 3 rounds and then whacking on 120kg in the last round to be recorded, uh–uh. As I mentioned, the break is where the athlete gets a chance to lower weight, of course it could be done during the work as well. If the athlete made an incorrect guess at weight that can continuously be lifted safely for the work time during all sets, then he/she either needs to slow down and do less reps or lower the weight.

CrossFit WOD


A system I always incorporated in the WODs I’ve ran was to get the athlete to mark down numbers or rounds on a whiteboard or ground with chalk and/or call out in intervals of 5 or 10, for example; 10, 20, 30 etc. it’s great to keep everyone honest and creates a very competitive environment. And it’s not always honesty that’s the problem, it’s also confusion, sometimes you simply forget whether you were on 6 or 7 no matter how many times you repeated it to yourself. But this system applies more to the article I wrote here.


I’ll provide a bit more varied example of an INMOWOD.


WE30 Jump burpee
ME20 Shoulder rotation internal/external

WE30 Tricep push-up
ME20 Arms in and out, opening up the chest and thoracic mobility



In words this would be: work for 30 seconds performing jump burpees and then 20 seconds of mobility work, repeat for 8 sets, break for 30 seconds, great time to mark down total and then on again working for 30 seconds performing tricep push-ups and 20 seconds of mobility work, repeat for 8 sets and break for 30 seconds, perform 4 rounds.

The possibilities are endless and depending on how you design an INMOWOD, you can use it with nothing else that day, or you could program this as a warm-up paired with mobility followed by a normal WOD.


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