EMOM, or Every Minute On the Minute, is a training method where you perform a lift at the start of each minute and rest for the remaining time.
It offers several benefits for strength training:
Fatigue reduction during high-volume training;
Mental focus and improved concentration;
Maintenance of overall fitness levels;
Time efficiency in training sessions.
PROGRAM DETAILS
PROGRAM DETAILS
5 weeks (20 unique sessions)
4 days / week (40-50 minutes per session)
50+ specific exercises
Primary focus on Olympic and accessory Lifts
Life-time access to all training content
Workout Tutorial Videos
TRAINING GOALS
TRAINING GOALS
Developing work capacity;
Improve basic and Olympic lifting technique;
Positive training adaptation;
Enhance movement stability in classic Olympic lifts;
Build strength endurance in squats, pulls, and presses;
GPP development;
Off-season and transition period activities;
Take a break from classic Olympic lifting.
Unlock the Power of EMOMs
Unlock the Power of EMOMs
Time Efficient
EMOMs are the most efficient ways to add high-quality training volume into your training.
Systematic Accountability
With an EMOM you are forced to stay accountable and you will have no chance to rest longer.
Build Work Capacity
EMOMs will train you to recover faster and work harder.
Highly Adaptable
If you have a specific fitness goal in mind, an EMOM can be programmed to suit that goal.
SAMPLE PROGRAMMING
SAMPLE PROGRAMMING
You will be training 4 times a week. Each session consists of a general warmup, activation routine, main EMOM complex and accessory GPP exercises two-three movements, cycled through 5-10 complete cycles for a total of 10-20 minutes.
You may run this program alongside a functional fitness or other training programs.
MY ATHLETES ON SOCIAL MEDIA
EMOM STRENGTH WORKOUT IS GOOD FOR
EMOM STRENGTH WORKOUT IS GOOD FOR
All level athletes who have experience in Olympic lifting;
Typical Box / Gym / Garage Athletes;
Weightlifters seeking a break from their usual routine;
Just what I needed. Perfect addition to my training
C
Carmine
Perfect to stay in a good shape
I used the EMOM program in a period in which I could spend only 1 hour in the gym and in the early morning. This program helped me keeping fit and gain some endurance.
T
Tomasz Grabusiński
EMOM WEIGHTLIFTING
K
Kate
I’ve bought so many of his programs and I love every single one! You’ll never regret purchasing them. I’ve improved so much from all the programs
J
Jose
the result was the expected, in fact i'm glad to discover your programming. The volume its perfect and the feelings are awesome
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.
Is EMOM 1.0 a prerequisite for EMOM 2.0?
No, EMOM 2.0 is not a continuation or an add-on to EMOM 1.0. They BOTH are standalone programs, but EMOM 2.0 has been enhanced with new features and improvements.
I’ve already completed EMOM 1.0. Should I take EMOM 2.0 as well?
Definitely worth taking! EMOM 2.0 has some cool new features and improvements.
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.
Increase barbell strength endurance, work capacity, general fitness and Olympic-lifting technique using Every Minute On the Minute training.
Expected Result
Improved work capacity, strength endurance in squats/pulls/presses, better basic Olympic lifting technique, better movement stability in classic lifts, and a time-efficient off-season/transition training stimulus.
Target Audience (Training Level)
All levels with Olympic-lifting experience; weightlifters, functional fitness / box athletes, garage-gym athletes and lifters with limited training time.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
5 weeks / 20 EMOM sessions
Days Per Week
4 sessions/week
Session Duration
40–50 min per session on landing; EMOM blocks are 10–18 min and total sessions can be 30–40 min with warm-up/post-workout stretching
Coaching or Self-Training
Self-training
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No dedicated app
Platform
Any device (PDF + clickable video links; desktop, tablet and mobile)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (workout tutorial videos / detailed video guides for all exercises)
Trial / Demo Available
Yes — first 3 sessions free
Payment Type
One-time purchase
Price
$44.90$39.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Free 3-session demo, 50+ specific exercises, workout tutorial videos, quick navigation to each training session, video library links
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
20 EMOM sessions, Every Minute On the Minute format, 10/12/15/18 min EMOM blocks, general warm-up, PVC warm-up, main EMOM complexes, accessory GPP work, supersets, 7-day post-cycle deload recommendation, flexible 3-day option
ADDITIONAL (TRAINING)
Season
Off-season / transition period / all-season short-time conditioning block
Sport
Olympic Weightlifting, Functional Fitness, Cross Training, General Physical Preparation
Can Be Used for Competition Preparation?
No — best for off-season/transition, GPP, work capacity and maintaining/improving technique; can be run alongside other training
Training Style / Methodology
EMOM interval-based Olympic lifting: general warm-up + PVC/activation warm-up + main EMOM complex + accessory GPP work + post-workout stretching
Progression Model
5 weekly microcycles with 4 training days/week; EMOM time blocks and exercise complexity progress across the cycle; load adjusted by % of 1RM or light/medium RPE
Periodization Model
5-week EMOM capacity + technique block for off-season/transition training
Deload Phase
Yes — 7-day recovery deload recommended after the program
Main Equipment Required
Barbell, bumper plates, squat rack, PVC
Additional Equipment Needed
Box or bench, straps, collars, GHD optional, rubber bands optional, blocks, kettlebells, plyometric box, Shoulder Activation System
Gym Machines Needed
No mandatory machines; GHD optional
Training Location
Public Gym / Box / Home or Garage Gym
Nutrition
No
Warm-Up Included
Yes (general warm-up + PVC warm-up / activation before sessions)
Post-Workout Included
Yes (post-workout stretching after sessions)
Mobility Included
Yes (PVC warm-up, mobility/stability drills and Olympic-position work included; not a dedicated mobility program)
Customization Available
Yes (schedule can be adjusted; 3-day split is allowed; load can be adjusted if 1RM is unknown or if a movement is too easy/hard)
Type of Workload (Sets, Reps, Percentages)
EMOM time intervals + sets & reps + % of 1RM (SN/C&J/BS) + light/medium RPE; accessory supersets
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No
Fixed Time/Days or Flexible
Flexible (4 workouts/week; if training 3 times/week, Mon/Wed/Fri is suggested)
Main Exercises (Used the Most)
Snatch, Clean, Clean & Jerk, Power Clean, Front Squat, Back Squat, Jerks, Pulls, Push Press, OHS, GPP/accessory work
Good For Recovery/Rehab
No — not a rehab program; can be used as an off-season/transition break from classic Olympic lifting
Adjustable Load
Yes
Coach Feedback Included
No
Community
No
Progress Tracking
Yes (manual — loads, EMOM completion, technique quality and progress can be monitored by the athlete)
Rest Day Guidance
Yes (resume where you left off if you miss a day; rest-day recovery, sauna/massage and 7-day deload recommended)
Volume Level
Medium–High (20 EMOM sessions plus accessory GPP work, time-efficient but dense training volume)
Intensity Level
Light to Medium overall; some work should feel challenging but comfortable; not maxout-focused
The Olympic Clean Masterclass is a very well structured program with a holistic view of training, and a wholehearted mindset, which is carried through it all. Already at the first read-through the expectation starts to rise.
The program's progression in 12 relatively short and intense sessions should be feasible for most people who want to give it a try. It will surely give you many sessions of sweat, pain, lows and highs. A basic knowledge of theory is enough to complete this programme.
That there should be so much more to learn from such a program is hugely important for developing an independent training routine. If an exercise is unfamiliar to you, you can use easy-to-understand symbols and see simple displays of each exercise in videos, which are a real support for the implementation. The program has been developed by a team of people with thorough and extensive experience in international weightlifting, physiotherapy and nutritional physiology. That fact alone is absolutely amazing. As I said, it is not time-consuming, so if you wish, there are great opportunities to add alternative exercises for the legs, or more muscle groups, to accustom the body to further training in weightlifting.
In pdf format, you can take the program with you when you travel and use it when it suits you. Here it is just a matter of continuing without obstacles. So it remains to be seen who is the last man standing.
I searched all over for a training program to learn the Olympic lifts on my own (without a coach / trainer), I discovered Torokhtiy and this program, the clarity, and comprehensive blew me away. You will not be disappointed by this program!
3.5 weeks in and not only am I not progressing I can’t hit my previous 1rm
If you’re 3.5 weeks into a snatch cycle and struggling to hit your previous 1RM, don’t panic - it’s more common than you think.
Our Snatch Cycle program includes high volume or intensity, your CNS and muscles might be too fatigued to express peak strength right now.
If you’re refining technique, your body may still be adapting to the new movement patterns.
It’s normal to feel weaker before the changes translate into a better lift. Strength progress isn’t always linear - sometimes you dip before you peak.
Our CYCLE must be fully completed (5 weeks) and by the end of fifth week it is time to taper/recover and only then to plan MAXOUT session.
And remember our motto – Warm Body Cold Mind.
Programme très bien construit qui permet de continuer de WODer tout en travaillant intelligemment en plus.
Je suis à la 5e semaine et aujourd’hui un snatch à 90% passé sans difficulté et sous fatigue.
La question c’est donc pas s’il aura un nouveau PR mais plutôt de combien !😍
I just finished my cycle and I didn't manage to improve my PR (75 kg / 165 lbs), however I definitely improved my technique, speed and strength. A bit sad I couldn't break through 75 kg but I still count it as a progress cause I improved successfull snatches ratio with lower weights (to 100% nearly). Giving 4 stars because not all exercises have proper videos linked (somebody already mentioned it). I recommend it overall, will give it a second try after finishing my clean and jerk cycle now :)
Its easy to follow and i like the amount of Sets. I’ve tried other training plans too—like CrossFit Weightlifting 101—but that one just killed me and my friend. It’s simply too much volume (more Exercises, more load, more Reps - thats Crossfit), or maybe I’m just too old at 51 to pull it off. :-) We are at Week 4 and we love it. My exercise form is becoming increasingly better and more stable. Whether I’ll be able to lift more weight at the end of the 10 weeks than before remains to be seen. But I expect so. I absolutely recommend the Master Diesel 2.0.
For those who wants to improve their squats like myself, look no further. The workouts are easy to follow but are effective at the same time. Great customer service from the team and it made me feel that the team is behind my success.
I tried to upgrade my order for the book and course, as I did not realize it was an option when ordering to save money, but customer service never replied back.
I just started this program and so far I love it. It is complete with mobility and core. It gives me structure and I look forward to my leg days. Highly recommend it
Nothing to say about the excercise but it’s a bit anowing to not have a way easy follow the plan with out moving from the pdf to the links, and having to create myself all playlists, I think you can create playlist allready set for the users
If you’re into weightlifting, this program is a great choice. It’s especially good if you want to focus on general weightlifting sessions. The weekly volume is well-balanced between harder and more moderate training days. I’m really enjoying the process and can already feel a lot of progress.
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
