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 bought one of Torokhtiy’s programs which have been very good for an over all training. It’s not the last time I’ll buy programs from Torokhtiy! <3
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Lylith Messina
Results already!
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!
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christine liechti
Very good program
Very good varied program with clear explanations thanks to the videos. I recommend it to improve your technique
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Elijah Quandiaz
Perfect
Good program if you are doing other sports.
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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.
I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.
I've had a hand in guiding over 10,000 athletes on their weightlifting journey.
It's an honor to be able do this!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2025, I officially earned my PhD in Sport Science!
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.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
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Delivery: Receive your PDF program instantly via email and on our website after a one-time purchase.
Compatibility: 100% online, Accessible on all devices: desktop, tablet, and mobile.
Contents:
Quick navigation to each training session.
Detailed video guides for all exercises.
Specific warm-up, main load, and accessory work for each workout.
Den som designet dette kruset tenkte på både det nyttige, pedagogiske og morsomme. Materialene er veldig solide og varmebestandige, et tips er å kjenne på varmen før du drikker. Det kommer til å bli et fast inventar i bagen. Så absolutt et supert krus.
Great Program for CrossFit Athletes Focused on Strength Development
I recently started Weightlifting for Functional Fitness 2.0 and am currently in week 3, and so far it’s been excellent. Here’s what I like:
• Smart integration with CrossFit – The program blends well with CrossFit-style training and focuses on building strength without sacrificing conditioning or skill work.
• Structured and easy to follow – The layout is clear and straightforward, which makes it easy to stay consistent.
• Mobility and warm-ups included – Each session starts with warm-up and mobility work, which is often overlooked in other programs.
• Time-efficient – Sessions are compact and can usually be completed in about 1 to 1.5 hours, even when combined with a WOD or gymnastics work.
Even though I’m only in the early stages, the structure and progression already feel solid. Looking forward to seeing the results as I continue!
Purchased this program a few weeks ago. Just getting started and moving along..ha kind of! By following the program, it’s going to be link I’ve been missing out on. Excited today see how everything goes, wish me luck!
The pull and squat program improved my strength and movement patterns. At the end of the program I got new PRs in deadlift, back squat, front squat and overhead squat! I'm a 37 year old mom, and my legs have never looked better. Thank you Torokhtiy!
There are a lot of variations of snatch, some are familiar some are not. Different weight percentages helps me to being aware of technical issues and fix them.
The program is absolutely fantastic for anyone who wants to improve their lifting in a structured way while learning how to incorporate the gymnastics and metcon aspects into the trainning. I am on week 3 and gaining so much more confidence particularly in the snatch positions with each session. I really appreciate the warm-ups and mobility drills that always take care of the nagging little tight spots/help feel the body ready to lift. My only regret is that I have not started sooner!
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! :)
Really nice structured, looks nice, and is a lit of fun
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