Are you ready to create your next healthy habit? We’re excited to announce:  Mo Mobility, Mo Fitness! Starting April 1st we make mobility a priority. And to make it more fun we created a points system which could lead you to some great prizes!

Why Mobility Matters

Mobility isn’t just about touching your toes or bending in impossible ways; it’s about optimizing your body for both longevity and sports. Incorporating a regular mobility routine can work wonders for your overall health and athleticism;

Research shows that improved mobility not only reduces the risk of injury but also enhances sports performance. According to a study published in the Journal of Strength and Conditioning Research, athletes who incorporated a structured mobility program experienced significant improvements in their agility, balance, and power output. Another study in the Journal of Sports Science & Medicine found that increased flexibility through mobility training can lead to better muscle coordination and efficiency during physical activities. Snatch and Double Under PR’s coming in!

Here’s how it works: All throughout April you’ll earn points by spending time on getting more mobile. These are the different ways you can earn points:

  1. Pre workout mobility (5 points)
    Utilize the Gowod Mobility app to access a pre-workout mobility routine tailored to your specific needs and the Vastberaden workout from that day! You can choose between 3, 10 or 15 routines. Points are the same for all.
  2. Daily mobility routine (10 points)
    Use the GoWOD mobility test to find out where you could improve the most, then get after it with the daily mobility routine created by the app! You need a premium subscription for this functionality: you can get 10% discount on a premium subscription through Vastberaden. After downloading the app and creating an account, request a discounted subscription through your personal coach (don’t sign up for one yet!)
  3. Yoga Classes (20 points):
    Join a Yoga class at our little sister: Heldhaftig Yoga. All classes will improve mobility and flexibility, but the R.O.M. Yin classes will give you the most bang for your buck!
  4. Focus Stretches (1 point):
    Select one or two focus stretches and perform them daily, or even multiple times per day. You get 1 point for each 2 minutes you spent in the stretch. A little bit a day goes a long way if you are consistent! Need inspiration? Ask one of our coaches!

Win Big with Prizes

But wait, there’s more! In addition to reaping the rewards of enhanced mobility, participants of the challenge have the chance to win some prizes. By accumulating the most points throughout the challenge, you can win one of these awesome prizes:

  • First price:
    A 12 month Premium subscription to GoWOD to keep your Mobility a Priority!
  • Second price:
    A massage gun to help you recover while watching your favorite shows!
  • Third price
    A foam roller to keep the mobility gains rolling in!
  • Probably everyone (82x)
    Your very own Lacrosse bal. It is white, so no black marks on the walls after using it at home!

How to join!

Take one of the yellow pieces of paper from the whiteboard, write your name on it and use tally marks (turven in Dutch) to track your points! You can score points from April 1st till April 30th.

Happy mobilizing!


  • Smith, J. C., et al. “The effects of a sports specific maximal mobility and dynamic exercise protocol on dynamic flexibility, power output, and performance: a randomized controlled trial.” Journal of Strength and Conditioning Research 30.5 (2016): 1245-1252.
  • Spernoga, S. G., et al. “The relationship between range of motion, flexibility, and strength in the lower extremity.” Journal of Sports Science & Medicine 4.2 (2005): 117-125.
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