Pliability App Review: Is This the Ultimate Mobility Tool for CrossFit Athletes?
- Harry Smith
- Apr 1
- 7 min read
Mobility is no longer an afterthought. Whether you’re a HYROX athlete chasing an Elite 15 slot, a CrossFitter trying to finally get comfortable at the bottom of a squat, or just someone who’s stiff from a 9-to-5 desk job, mobility matters more than ever. And as recovery tools become smarter and more personalised, digital apps like Pliability are stepping in to do the work that stretching in front of the telly just can’t match.
But does Pliability genuinely improve mobility, flexibility and recovery—or is it just another overhyped subscription draining your bank account? I’ve tested it extensively, dug into expert reviews, combed through Reddit threads, and compared it to competitors like GOWOD to give you the most complete review possible.
Let’s dive in.
What Is the Pliability App?
Pliability, formerly known as ROMWOD (Range of Motion Workout of the Day), is a stretching and recovery app designed for functional athletes. While it originated in the CrossFit scene, it’s now tailored to suit a wide range of users—from pro golfers and runners to everyday gym-goers. The core focus is guided mobility routines, but the platform has evolved to include breathwork, sport-specific programmes, and performance-driven content that fits into any training schedule.
The daily sessions are perhaps the biggest draw. Open the app, press play, and you’ll be guided through a structured mobility flow that usually lasts around 15 to 30 minutes. These sessions are designed to target common problem areas—tight hips, poor shoulder positioning, tight hamstrings, or a stiff thoracic spine. No decision fatigue, no endless scrolling. Just follow the voice and breathe through it.
The Evolution from ROMWOD to Pliability
Long-time CrossFitters will likely remember ROMWOD. It was everywhere in the 2015–2020 era—boxes playing it on big screens, athletes doing frog poses in between lifting sessions, and that signature vibe of calm, beardy men folding themselves into deep lunges.
But in 2022, ROMWOD officially became Pliability. The rebrand wasn’t just about fresh fonts and logos. The new name marked a shift in direction: mobility was no longer just about stretching—it was about complete muscular, fascial and joint health, combined with a growing awareness of how breath, nervous system regulation, and recovery all play a part in performance.
With the rebrand came a slicker interface, more professionally produced videos, additional sport-specific content, and features designed to broaden its appeal beyond CrossFit. That means golfers, runners, cyclists, and even the everyday desk-bound worker could find a relevant routine.
Pliability Daily Use and Experience
The magic of Pliability is in how easy it is to use. Open the app and you’re greeted with the “Daily” session, a curated routine that requires no thinking or planning. It changes each day, cycling through different parts of the body and styles of stretch—some more restorative, others more targeted.
For those wanting something specific, the app allows you to search by body area (such as hips, spine, shoulders or ankles), by sport, or by goal. You can also follow structured programmes—like the CrossFit series, Golf Performance series, or Running Recovery series—that last anywhere from two to four weeks.
The pacing is deliberately slow. This isn’t high-intensity stretching or mobility that feels like another workout. It’s calm, deliberate and designed to encourage relaxation. Over time, the hold duration increases and your ability to get deeper into the position improves.
There’s also a guided breath component in many sessions, which adds an extra layer to recovery. Breath control is something a lot of mobility apps ignore, but it’s incredibly useful in terms of downregulating the nervous system post-training.
The production quality is another win. No cheesy background music or awkward transitions—just clean visuals, steady voiceover, and top-tier athletes demonstrating every position in real-time. It feels polished but not overdone.
Who Will Benefit From Pliability Most?
The app is clearly designed with functional athletes in mind, but its appeal is broader than that. Anyone who sits for long periods, struggles with poor posture, or feels tight after training will benefit from regular use.
CrossFitters, in particular, will find it helpful for improving overhead positioning, squat depth, front rack mobility and post-WOD recovery. But if you’re training for HYROX or even just long-distance running, you’ll also notice a difference in how your joints move and how your body feels the day after a hard session.
Interestingly, many couples and families use the app together. It’s a no-fuss way to stretch in the evening, wind down before bed or start the day feeling a bit looser. Unlike intense mobility programmes that feel like work, Pliability slips easily into your lifestyle, making it more likely you’ll stick with it.
Comparison: Pliability vs GOWOD
One of the most common questions in the CrossFit world is whether to go for Pliability or GOWOD. While both apps focus on mobility and improving movement quality, they take different approaches.
GOWOD starts with a mobility assessment. You go through a series of tests—ankle flexion, hamstring reach, shoulder mobility—and the app generates a personalised programme based on your weak points. It’s very data-driven and customisable, which appeals to people who want detailed tracking.
Pliability, on the other hand, skips the test and goes straight into action. You follow curated routines that rotate through body parts and performance needs. It’s less personalised but much easier to use out of the box. There’s no prep, no measuring angles—just movement and breath.
Reddit threads comparing the two reveal a split in the community. Those who like structure and testing tend to prefer GOWOD. Those who struggle to maintain a habit or want something calming and consistent lean toward Pliability. A fair few users even combine both—using GOWOD pre-WOD and Pliability post-WOD or before bed.
In terms of feel, GOWOD is more dynamic. It’s better for warming up, doing short bursts of mobility before a lift or metcon. Pliability is slower, more recovery-focused, and better for developing flexibility and joint health over time.
Community Insights and First-Hand Reviews of Pliability
Feedback from users is overwhelmingly positive, especially among CrossFit athletes and people with demanding training routines. Several Reddit users noted that Pliability was the only mobility tool they’d actually stuck with. Others praised its simplicity—saying they liked not having to think about what to do or track anything.
In a review from Plugged In Golf, the author pointed out how the app helped his rotational flexibility and overall swing after just two weeks. Golf Monthly echoed this sentiment, noting better hip turn and more comfort during long rounds.
On the Lifehacker side, the reviewer emphasised the mental aspect of the app—commenting that the breathwork and calm delivery created a meditative experience that helped with stress reduction as well as mobility.
It’s also worth noting the longevity. While many users bounce between apps and never develop a routine, Pliability seems to foster longer-term habits. That’s largely down to how easy it is to access and how good it feels to complete a session.
Pliability Price and Value
Pliability offers a 7-day free trial, which is a great way to test if it’s right for you. After that, in the UK the app costs £15.99 per month or £139.99 per year and in the US costs $19.99 per month or $179.99 for an annual membership (which is $14.99 a month), which works out cheaper if you commit annually.
Compared to in-person mobility classes, it’s a bargain. And when you weigh it against the cost of physio appointments or recurring injuries from poor mobility, it starts to feel like an investment rather than a cost.
You can use the app on your phone, tablet, desktop or Apple TV. It also integrates with Apple Watch, allowing you to track sessions and streaks, which adds a touch of gamification without being overwhelming.
There’s no tiered pricing or locked content—once you’re in, everything is available. That includes breathwork, programmes, daily sessions, sport-specific tracks and performance features.
Pliability Downsides and Limitations
Despite all the positives, there are a few limitations worth mentioning. The biggest is the lack of custom mobility assessments. While the pre-planned sessions are solid, they may not be targeting your personal weaknesses with the same precision that GOWOD offers.
Some users also mentioned that sessions can feel repetitive over time. Though the content library is expanding, the slow pace and similar poses might not appeal to those who prefer fast, dynamic warm-ups.
Music control is another small downside. You can mute the audio, but you can’t overlay your own playlist easily unless you run it separately. For some, the calm vibe is perfect. For others, it might feel a bit too chilled.
Finally, the app is very much on the recovery end of the spectrum. If you're looking for pre-lifting mobility drills or aggressive joint mobilisation, you may want to complement it with other tools.
Does Pliability Actually Work?
Stretching and mobility work are tricky to evaluate because results come slowly and aren’t always obvious. But if you’re using Pliability consistently, the improvements do come. You start to feel looser during workouts, recover faster, and find that positions like the front rack, overhead squat or butterfly kip feel more natural.
There’s good scientific backing for what the app delivers. Long-hold stretching improves flexibility, breathing techniques support parasympathetic activation, and fascia-focused mobility reduces stiffness. Pliability combines all of these in a way that feels user-friendly and habit-forming.
It’s not flashy, and it won’t fix everything overnight. But used regularly, it will almost certainly make you feel and move better.
Final Thoughts: Is Pliability Worth It?
If you’re serious about your training and want to move better, feel better, and recover faster, Pliability is absolutely worth trying. It strikes the perfect balance between simplicity and effectiveness. You don’t need to overthink anything—just press play and follow along.
For athletes who’ve never been able to make mobility stick, this might be the first thing that does. It’s non-intimidating, well-produced, and most importantly, effective.
While it won’t replace a physio or sports therapist for injury rehab, it can absolutely prevent those injuries from happening in the first place. And when you compare it to the cost of not taking care of your body, it starts to look like a smart move.
Whether you’re preparing for HYROX, levelling up in CrossFit, or just trying to get through the day without tight hamstrings and stiff shoulders, Pliability is one of the best mobility tools on the market right now.
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