12-week training program (3 sessions per week) designed to improve technique, strength, overall fitness in the Olympic lifts and get new results in Snatch and C&J after finishing. Best for BEGINNERS and INTERMEDIATE athletes.
Designed by an Olympian and approved by TOP professional athletes.
Іntensive and shortened cycle. A lot of heavy triples, doubles, and singles to spike to really push your limits. Wave loading relying primarily on the competition lifts.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
c
christine liechti
Very good program
Very good varied program with clear explanations thanks to the videos. I recommend it to improve your technique
E
Elijah Quandiaz
Perfect
Good program if you are doing other sports.
S
Ståle Ferstad Røvik
Excellent ⭐⭐⭐⭐⭐
Since I come from swimming with on land training, mobility for the whole body for weightlifting is terra incognita, but nevertheless a new experience that I take with me further. 20 — 30 minutes of mobility training and swimming specific movements 2 — 4 times a week together with the Oly Wod training is all it takes these days to improve my overall strength. While some of the exercises are quite basic, there are exercises here that I didn't even know existed. It's great that I can use them both to restitute and to improve the lifts. Top programs! Good combo!
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
Weightlifters and functional fitness athletes looking to improve their snatch and clean & jerk, build strength, and fix technique issues. Perfect if you struggle with consistency or want to break plateaus.
What makes this program different?
It’s not just a workout—it’s a structured plan designed to improve bar path, speed, and strength. Every session builds toward better technique, power, and PRs.
How often do I train?
12 weeks, 3 sessions per week, covering: 🔥 Olympic lifts & technique drills 💪 Strength work (squats, pulls, presses) 🔧 Accessory exercises for stability & mobility
Will this help me hit PRs?
Yes! The program builds strength while refining technique, leading to PRs in the snatch, clean & jerk, and squats.
What if my technique needs work?
We include targeted drills to fix the bar path, speed under the bar, and receiving position. Need extra help? [Insert coaching option] is available.
What if I have a competition coming up?
The program can be adjusted for meet prep, including peaking strategies to ensure you feel fresh and powerful on the platform.
Do I have lifetime access?
✅ Yes! You can repeat the program anytime to continue progressing.
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
I really enjoy the program, I wish that there was a excel version that I could put in the % to be able to keep track of the workouts without having to write them down into a book
Fantastic program.
I came from a background of just running 5x5 type programs into the ground.
the wave structure and diversity of squats and warm ups was very fun and it really broadend my skill in the gym. i am currently on week 9 of the program. so far i have pushed way past my previous squat 1rm and that also applies to my front squat (something i sorely needed to focus on but never got around to) and dead lift.
I plan to run the full 12 weeks and then put the program in my back pocket for my next off season.
5 out of 5 stars and great for anybody looking to build up their legs and squat skills without wasting time on one of the dumber squat programs floating around out there.
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