Short workouts when time is tight

6-week PDF training program (4 sessions per week) designed to improve barbell strength, technique, and proficiency in key lifts (snatch, C&J, squat).

With 15 to 40 min EMOM based workouts, it’s perfect for those short on time or looking to add weightlifting to their routine.

Designed by an Olympian and approved by TOP professional athletes.
Regular price $35.90
Regular price $44.90 Sale price $35.90
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Regular price $35.90
Regular price $44.90 Sale price $35.90
  • Feel the Burn, Enjoy the Gain:
  • EMOM Training for Everyone
  • Feel the Burn, Enjoy the Gain:
  • EMOM Training for Everyone

PROGRAM DESCRIPTION

PROGRAM DESCRIPTION

This plan focuses on developing your strength and skill, based on EMOM (Every Minute On the Minute) method where you perform a lift at the start of each minute and rest for the remaining time.

WHAT YOU'LL GET

WHAT YOU'LL GET

Highlights:

  • 6 weeks, 4 sessions per week
  • 24 workouts, 15-40 minutes each
  • 74 specific exercises

Features:

  • Adjustable intensity and loads
  • Detailed video guides for every exercise
  • Flexible schedule
  • One-time payment for lifetime access
  • Full access to all training content
  • Made by Olympian Oleksiy Torokhtiy
  • Easy to navigate program design
  • Suitable for beginners and advanced

WHO IS IT FOR

WHO IS IT FOR

  • Olympic weightlifters
  • Functional fitness athletes
  • Cross training enthusiasts
  • Other sports athletes who use olympic lifts in their training routine

SHORT ON TIME AND TIRED OF CLASSIC LIFTS?

EMOM is the answer!

WHAT’S NEW IN EMOM 2.0

WHAT’S NEW IN EMOM 2.0

NEW! More Weeks: Now includes an extra week of training

NEW! More Exercises: 20+ additional exercises for more variety

NEW! More Complexes & EMOM Variations: Challenging and diverse workout formats

NEW! Group Training Option: Follow the program with a group under coaches' guidance

IMPORTANT: Athletes who completed EMOM 1.0 will still find new challenges and benefits in this updated version.

  • Balance Your Training:
  • EMOM for Off-Season Gains and Recovery!
  • Balance Your Training:
  • EMOM for Off-Season Gains and Recovery!

PRICING

6 Weeks

EMOM WEIGHTLIFTING 2.0

EMOM 2.0

$35.90 $44.90

11 Weeks

EMOM 2.0 + EMOM 1.0 BUNDLE

EMOM 2.0 + EMOM 1.0

$69.00 $79.80

18 Weeks

EMOM 2.0 + EMOM 1.0 + MOBILITY BUNDLE

EMOM 2.0 + EMOM 1.0 + MOBILITY

$89.00 $134.70

  • Program Length:
  • 6 Weeks
  • 11 Weeks
  • 18 Weeks
  • # of Programs:
  • 1
  • 2
  • 3
  • Additional Programs:
  • -
  • EMOM 1.0
  • Full-Body Mobility
  • Workout Tutorial Videos:
  • LifeTime Access:
  • Discounted Price:
  • 21% OFF
  • 14% OFF
  • 34% OFF

Customer Reviews

Based on 1 review
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R
Rossi

EMOM WEIGHTLIFTING 2.0

MEET YOUR COACH

MEET YOUR COACH

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.

My best competition results are:

  • 200 kg in Snatch (video)
  • 240 kg in Clean & Jerk (video)

HOSTED OVER 300 SEMINARS WORLDWIDE

HOSTED OVER 300 SEMINARS WORLDWIDE

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!

More about our story is here.

START FOR FREE

START FOR FREE

Try now and decide after

Download first 3 sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.

GET FREE SESSIONS

FAQ

What are an EMOM workouts?

Barbell emom workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds.

Does the emom workout program include warm ups?

YES – This program includes a specific warm up for every killer EMOM workout.

Are the workouts programmed at random?

Nope! Never random. We always have a plan and emphasis with every cycle. snatch emom and power clean emom are also inside the program.

What equipment do I need for the emom training program?

What if I miss a Day of Training?

All good. Just start right back where you left off. Just hop right back in where you left off and go from there.

What are the duration of the workouts?

This training program includes deadlift emom workouts with the following duration:

  • 10 min EMOM
  • 12 min EMOM
  • 15 min EMOM
  • 18 min EMOM
  • 30 min EMOM (including warm up and post workout stretching)
  • 40 min EMOM (including warm up and post workout stretching)

If I want to train only 3 times a week, is that okay?

Yup! If you want to do a 3-day split by the emom barbell workouts, be sure to do Mon, Wed and Fri each week.

What if I have more questions?

Please contact us at direct@torokhtiy.com

Based on 1026 reviews
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B
PULL & SQUAT CYCLE
Brandon Brumley
Pull & Squat

I’m starting to get stronger overall. Good program for strengthening legs and core.

SNATCH+CLEAN MASTERCLASS

PULL & SQUAT CYCLE

V
PULL & SQUAT CYCLE
Vinay Thombre
Game-Changer for My Strength & Form!

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.

J
MASTER DIESEL
Justin McClure
MASTER DIESEL

The program has been Awesome! Really enjoy the variety of exercises and drills to improve Weightlifting performance!

L
OLY WOD
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!

G
PULL & SQUAT CYCLE
Gareth Rees

PULL & SQUAT CYCLE

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MALE WEIGHTLIFTING 2.0
cary sheppard
Tracking workouts

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

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LEG KILLER CYCLE
Nick Sisneros
Leg Killer

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.

The Clean and Snatch Masterclasses

The both courses are phenomenal—clear, inspiring, and highly professional. Highly recommended!

M
SNATCH CYCLE
Mario Restrepo
Programa perfecto

Programa efectivo y preciso 100% recomendado

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PROGRAM FOR BEGINNERS
Sebastian Ziemann

The plan is very suitable for beginners and is fun!

Superb program

Awesome program, hitting PBs

I may not be lifting gold medal weights but I am hitting PBs every week. Thanks heap’s Oleksiy

J
SUPPLEMENTS MANUAL*
João Consciência
Very nice

Simple and easy to understand!

More than good.

+12kg in my 1RM.

I worked very well with this program, and the results were amazing. The only days with 30-45 minute workouts were tiring for me (too short workouts), but I supplemented it with the program full-body mobility for weightlifting). To sum up a nice 5 weeks, I will return to this program ;)

Good but obvious

SUPPLEMENTS MANUAL it's for those starting an adventure with supplementation. Trainers who already have knowledge of athlete nutrition won't learn anything new.

For beginners 5/5.

Hi! Thank you for your feedback and honest opinion!

You’re absolutely right - the Supplements Manual is designed primarily for beginners who are just starting their journey with sports nutrition. Our goal was to create a clear and practical guide that lays a solid foundation for safe and effective supplementation.

For more experienced athletes and coaches, we believe that advanced supplementation should be approached individually and based on professional medical guidance, including blood work and other diagnostic analyses. That’s why we intentionally kept this guide focused on fundamentals and general safety.

We truly appreciate your support and are always open to suggestions on what you’d like to see next.

Team Torokhtiy 💪

M
PULL & SQUAT CYCLE
Matt Taylor
Good workout programme

Good workout programme, good range of movements, helpful videos to watch, overall enjoy doing these workouts

PULL & SQUAT CYCLE

Male Weightlifting 2.0

Considero excelente este programa para levantadores de pesas intermedios y avanzados. Los ejercicios son retadores y escalados para conseguir objetivos semanales. Las cargas de peso son progresivas cada semana y con el fin de alcanzar o superar tu RM en snatch y clean & jerk. Una programación fácil de leer y entender; además, incluye videos tutoriales para ejecutar cada ejercicio o movimiento. En mi experiencia, logré rebasar mis porcentajes máximos en arranque olímpico y envión. Sin duda, recomiendo este programa a todo levantador de pesas aficionado que desee mejorar su técnica y superar sus récords en halterofilia. ¡Saludos, halterófilos!

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SUPPLEMENTS MANUAL*
Pierfrancesco Montali

SUPPLEMENTS MANUAL*

very educational

Great book worth the price of admission.

the book is stacked with great information.
my favortie parts:
good insights from Alexs,
plethora of pictures and videos to back up or sow in much better detail even minor parts of the technique,
each chapter has exercises to help build the skills you just learned,
check list of cues,

downsides: really the only thing i found myself looking for more was getting under the bar in the clean and snatch but literally every part fo the movement beside that is covered in great depth

for a guy like me who has no actual education in the oly lifts outside of youtube this has helped a lot in getting me to understand how to do these lifts more competently.

A
JERK CYCLE
Andreina Carreno

JERK CYCLE

WEIGHTLIFTING FOR FUNCTIONAL FITNESS

Hi, thanks for the program! I've started it and I'm at my second week. As I am rather old, or let me say 67 years young, the weights I use are not heavy. However I make all the exercises for the session. And as I usually make a group WL session per week, your sessions are 2 per week, not 3. That's all for now and thanks again. Best regards, Aneliya

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STRONG CORE
Jozef Buzogan
Strong Core

Super program ja som si ho pridal ako doplnok k programu vzpierania na posilnenie kondície a stredu tela.Je to dobrý program.