We’re moving AOD Athlete over to the Strivee app.
In this post, Adam explains why. Better client experience now, with more scope to build and improve the programme properly over time.
We’ll be fully migrated by April 6, which also marks the start of the next phase of AOD Athlete.
You can get 50% off your first month via our website or through our story.
#AdaptOrDie
#BecomeStronger
#TrainSmarter
𝐓𝐡𝐞 𝟐𝟎𝟐𝟔 𝐬𝐞𝐚𝐬𝐨𝐧 𝐛𝐞𝐠𝐢𝐧𝐬 𝐭𝐡𝐢𝐬 𝐰𝐞𝐞𝐤.
The CrossFit Open marks the first test of the year.
We are proud to represent the athletes who have trusted us with their training, their goals, and their process heading into this season.
AOD represents the ability to adapt and continue to grow in an ever changing sport. Formats shift. Demands evolve. The standard rises. We respond by refining systems, improving intent, and developing athletes who are prepared for what comes next.
The Open is just the beginning.
If you want to be part of a community that values performance, development, and long term progress, work one to one with our coaches and make this your strongest season yet.
You know where we are.
#AdaptOrDie
#BecomeStronger
#TrainSmarter
AOD Athlete x The Open
The Open starts next week, below is a breakdown of what you can expect on the AOD Athlete programme.
Monday to Wednesday remain structured as normal. The work continues. The development continues.
Thursday stays as our rest day.
From Friday onwards, we split the track.
𝙁𝙧𝙞𝙙𝙖𝙮 𝙬𝙞𝙡𝙡 𝙞𝙣𝙘𝙡𝙪𝙙𝙚 𝙩𝙬𝙤 𝙨𝙚𝙨𝙨𝙞𝙤𝙣𝙨.
One standard AOD Athlete session for those not completing the Open workout.
One dedicated Open session for those taking it on.
𝙎𝙖𝙩𝙪𝙧𝙙𝙖𝙮 𝙬𝙞𝙡𝙡 𝙖𝙡𝙨𝙤 𝙧𝙪𝙣 𝙩𝙬𝙤 𝙤𝙥𝙩𝙞𝙤𝙣𝙨.
One session tailored around the Open workout.
One alternative session for athletes who have already completed it or are not competing.
Open specific sessions will include:
1. Full warm-up protocols
2. Strategy breakdown
3. Projected scores for different %
4. A community to compete with
Whether you are aiming to qualify for the Quarter Finals or simply improve on last year.
The goal is simple.
Structure.
Clarity.
Intent.
That’s how we do things at AOD.
#AdaptOrDie
#BecomeStronger
#TrainSmarter
Episode 29 is live.
A full Q and A with all three AOD directors
Mike, Adam, and Harry.
We dive into how we balance volume and intensity, how we actually build strength in CrossFit athletes, and where conjugate principles sit within conditioning and real world programme design.
This is not surface level advice.
It is an honest look at how we think, how we coach, and how our methodology has been shaped through a blend of established training science, modern research, and years of applied coaching experience.
If you are an athlete looking to train with more clarity and intent, or a coach wanting to sharpen your framework, this episode is for you.
#AdaptOrDie
#BecomeStronger
#TrainSmarter
Athletes need to feel fulfilled, heard, and central to the process if they are going to succeed long term.
At AOD, performance is never separated from the person doing the training. We use science, structure, and proven methods to guide decision making, but the athlete always remains at the centre of the approach.
Coach Adam talks about one of the most valuable roles we play as coaches: creating an environment where athletes develop not just physically, but as people. Where goals are pursued with intention, progress is contextualised, and success is sustainable rather than forced.
When athletes understand the why, feel invested in the process, and enjoy the journey, performance becomes a byproduct rather than a pressure.
Long term thinking. Athlete first. Performance that lasts.
#AdaptOrDie
#BecomeStronger
#TrainSmarter
Latest AOD Fitness podcast episode now live 🎧
In this episode, we reflect on our Tenerife training camp and explore the role of training environment in long term athlete development.
Joined by Harry Lightfoot, we discuss why supportive, high standard environments matter, how mixed ability groups accelerate learning, and where the balance sits between healthy competition and unnecessary pressure.
A conversation on culture, connection, and building environments that help athletes grow, not just perform.
Listen now via the link in our bio.
#AdaptOrDie
#BecomeStronger
#TrainSmarter
025: The Conjugate Method & Its Application to CrossFit
Our new AOD Athlete Track: Conjugate starts Monday, 5th January.
𝗔𝗢𝗗 𝗔𝘁𝗵𝗹𝗲𝘁𝗲 → 𝗢𝗻𝗲 𝗦𝘂𝗯𝘀𝗰𝗿𝗶𝗽𝘁𝗶𝗼𝗻, 𝟰 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲𝘀
DM us "𝗖𝗢𝗡𝗝𝗨𝗚𝗔𝗧𝗘" for 50% off your first month.
In this conversation, Adam Roff and Harry Kean discuss the evolving landscape of strength training within CrossFit, particularly in the context of the conjugate method. They explore how strength standards have shifted post-COVID, the importance of daily maxes, and the integration of Olympic weightlifting and gymnastics into training. The discussion emphasises the need for a balanced approach to strength training that accommodates the unique demands of CrossFit athletes, while also addressing common pitfalls and misconceptions in training methodologies.
Check it out on Spotify or YouTube: link in our bio.
#AdaptOrDie
#BecomeStronger
#TrainSmarter
The Conjugate Programme launches Monday 5th January.
This is not random variation. This is intent driven strength and power development.
Our new Conjugate track is built around one simple idea. Train the full force velocity spectrum. Build maximal strength, speed strength, and power without stalling progress or accumulating unnecessary fatigue.
Max effort work to raise your ceiling. Dynamic effort work to improve how fast you can express force. Targeted accessories to close individual gaps and keep you durable.
This is the system we use with our athletes when the goal is clear progression, measurable outputs, and long term development rather than chasing short term wins.
The Conjugate Programme will be available as an additional track inside AOD Athlete from Monday.
If you want access and the launch code (50% off first month), send us a private message 📩
#AdaptOrDie
#BecomeStronger
#TrainSmarter
Intent has become a defining part of how we coach at AOD. This year, our coaching philosophy has continued to evolve with intent at the centre of every decision we make.
The question we continue to ask is simple. Are we creating the right stimulus for the adaptation we actually want?
That has meant refining and upgrading the systems we use to guide training decisions across the year. Establishing clearer threshold and heart rate training zones. Improving how we develop and target energy systems. Mapping the speed-strength curve with greater precision. Measuring velocity, power output, and jump performance so speed and power training is no longer guesswork, but deliberate and repeatable.
Blood lactate testing. Velocity-based training. Counter movement jump profiling. These tools are not about adding complexity. They exist to create clarity and intent. To ensure athletes understand what they are training, why they are training it, and how it fits into the bigger picture.
As our coaching systems improve, that intent filters down into every session our athletes complete.
That same thinking underpins the launch of our new Conjugate track on the AOD Athlete programme. An additional track designed to apply these principles directly to strength and power development, helping athletes improve force, speed, and output in the most effective way possible.
Intent drives adaptation. Adaptation drives performance.
#AdaptOrDie
#BecomeStronger
#TrainSmarter
In this episode, Adam and Mike break down the approach to the 2026 CrossFit season. Training priorities, lessons from 2025, periodisation, movement variability, and why individualised programming matters more than ever.
They also look ahead to next year’s qualifiers and the rising standards of the sport. If you want to understand how we build athletes for the long game, this one is worth a listen.
Link in bio.
#AdaptOrDie
#BecomeStronger
#TrainSmarter
Few events test athletes like the Rogue Invitational.
In our latest AOD Podcast, Adam and Mike break down what makes Rogue unique, from its strength-based tests and unconventional implements to the preparation required to perform under that kind of pressure.
They also discuss Harry’s Rogue debut, the lessons learned, and how experiences like Rogue and Lowlands shape the development of elite athletes.
Every competition tells a story. Every event is an opportunity to adapt, learn, and evolve.
Listen to the full episode via the link in our bio.
#AdaptOrDie
#BecomeStronger
#TrainSmarter
