AOD Fitness

Training - and progress - don’t have to stop when you get injured. Having access to a structured program that’s tailored to you and an injury you’re having to work around can help you to still improve in areas and keep you accountable by having a plan to follow.

Ash Ormrod proving that you can still achieve your goals without an ACL!

If you feel like you’re struggling with injuries and have lost your routine a bit, book a free consultation call at the link in our bio and we’ll do our best to help you get back to reaching your full potential.

Final day to fight for it.

Let’s go!


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Onto Day two for our Semifinals athletes at 🇪🇸

Good luck all!


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Athens Throwdown starts today 🇬🇷

We have 13 athletes competing in Greece across the next 3 days and we’d like to wish them the best of luck.

It’s time to trust all of theirbhard work that’s gone into preparing for this weekend and to leave it all out there on the floor.

Introducing: AOD COMPETE 💥

We have a brand new track launching on AOD Athlete on Monday 6th April! This phase will run for the next 6 weeks only and will focus on competition peak training for anyone who has a competition between now and the end of May.

The focus of this program will be on exposing you to competition-specific movements, time domains, and intensities, including weekly running progressions.

Head to https://aodfitness.co.uk/ and receive 50% off your first month when you sign up!

Minimum effective dose. Maximum return.

Coach Harry breaks down how he improved an athlete’s 1RM and 3RM back squat without increasing overall training stress.

The approach centred around clustered work in the 85–95% range to drive high-quality neurological output, motor unit recruitment, and force production, without excessive fatigue accumulation. By splitting heavy efforts into short clusters, intensity stayed high while technique and bar speed were preserved.

This was paired with targeted high-volume accessory work aimed at the athlete’s specific weak links. The result is structural adaptation where it is needed, while keeping the primary lift neurologically driven rather than metabolically draining.

The outcome is improved maximal strength expression, better recovery between sessions, and the ability to maintain balance across the wider training week.

This is strength development with intent.

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.

Pressure is a privilege.

In our latest podcast episode, we sit down with Moritz Fiebig fresh off his win at the UAE Storm Games in Fujairah.

We talk about competing under expectation, how Moritz prepares mentally when the stakes are high, and why having his coach on the ground mattered for both performance and the overall competition experience. Not just for decisions on the floor, but for composure, clarity, and ex*****on when it counts.

This episode is a deep look into elite mindset, preparation, and what support really means at the top end of the sport.

Now live on the latest episode of the AOD fitness Podcast.

Link in bio.

Clear targets. Clear intent. Better training.

Since joining AOD, Michiel has spoken about two things that matter most to him. Enjoying the process of training and understanding why he is doing what he is doing.

When an athlete understands the methodology and core principles behind their programme, ex*****on changes. Sessions stop being about simply getting work done and start being about applying intent to every rep, every pace, every decision.

That clarity is what allows training to be effective, repeatable, and sustainable over time.

This is what coaching looks like at AOD. Not just writing sessions, but giving athletes the understanding and confidence to execute them properly.

Performance follows when intent is clear.

AOD is not reserved for the finished product.

One of the questions we get asked most is whether AOD is only for elite athletes on;y The reality is very different.

When Ojay first joined AOD, he was a complete novice preparing for his first CrossFit competition. No pedigree. No titles. Just curiosity, work ethic, and a willingness to learn.

Fast forward a few seasons and he competed at the CrossFit Games as part of Team AOD and also qualified as a Masters athlete in the 35 plus division in the same year.

Yes, we work with high performing athletes. But performance is an outcome, not a prerequisite.

What matters to us is hunger. The desire to improve. Openness to feedback. A commitment to development across training, understanding, and ex*****on.

If you are willing to learn, adapt, and invest in the process, then you belong here.

That is AOD.