There are literally hundreds of WODs in CrossFit but not all of them enjoy the same visibility. This is the case of the WOD 666, a WOD that was designed in 2018 and has become a worldwide reference when it comes to measuring performance between some athletes and others.
It is a WOD that consists of basic multiarticular exercises with which you will review absolutely the entire body. Having said that, Let’s see what this WOD 666 consists of.
training design
The 666 was designed by Cypriot trainer Costas Leonidou in 2018. In the words of Costas The training consists of heavy compound exercises that rotate with each other.
The name of 666, beyond the hardness it implies, responds to its design: 6 rounds, 6 exercises and 6 repetitions per exercise. The idea is to do it in the shortest possible time. so it is a training for timethat is, the final mark is the time it took you to complete it.
Costas himself, 42, has been able to finish it in 11 minutes and 15 seconds.
The exercises are as follows:
Men perform the WOD with the heaviest weights and women with the lowest.
Tips to face the WOD and finish it in the shortest possible time
Pick a steady pace and stick to it
The 666 is a WOD with a very dynamic structure since only six repetitions separate one exercise from the next.
In this sense, try to establish a fluid rhythm during the repetitions of the exercises that does not force you to stop. Leaving the bar on the ground to rest, especially in front squats, wastes a lot of time.
If you have to rest, do it between exercises but without resting on your laurels.
Eat and hydrate well
Especially the second. If you are well trained, the WOD should not take you more than 15 or 20 minutes, so diet is not going to be a limiting factor (unless you go without glycogen stored in your muscles), but hydration is.
The movements are very heavy so your heart is going to start pumping very hard from the first moment and your breathing is going to shake significantly in parallel. This can make your mouth and throat very dry and even stinging. The ideal is to drink small sips of water during the breaks that you have stipulated.
Prepare yourself mentally, you’re going to need it
The complicated thing about the 666 is not the duration. It is not one of those WODs with infinite repetitions but a fast and short WOD. Doing it slowly is not difficult, but doing it trying to make the best possible time is different.
Rest just enough to continue maintaining the fluid rhythm you had planned, but don’t get carried away. You have to be constantly fighting the clock for 10, 15 or 20 minutes, you can’t relax.
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