have more visually appealing abs, the Core program is for you.
This program is an add-on to any current program.
PROGRAM DETAILS
PROGRAM DETAILS
It’s suitable for all fitness levels and it requires very little time each day to complete making it an ideal add-on for any other fitness regimen you are already following.
Format: Video training series + PDF tutorial
Duration: 3 Weeks / 6-7 per week / 35 minutes
Days per Week: up to 7
Difficulty: Light-Medium
Equipment: Mat, Towel or Bar
Training Type: Interval Training
JOIN THIS TRAINING PROGRAM IF YOU:
Sitting too much
For office workers who feel discomfort in the lower back and spine.
Get sick often
Due to constant stress and bad habits, your immune system has weakened, and now you easily get sick.
Are low on energy
You just don’t have the energy to spend time with your family, and you generally feel depressed.
Are overweight
You’ve gained extra pounds due to a sedentary lifestyle, office work, and unhealthy diet.
DEMO VIDEOS
Every single workout is equipped with a demo video so you're never guessing what to do or how to do it.
With my approach, you can expect not only sets and reps but also every detail needed in order execute each workout perfectly.
WORKOUT RULES
WORKOUT RULES
RULE #1 - Allocate 30-40 minutes a day.
RULE #2 - Choose your equipment (bar / towel).
RULE #3 - Follow the instructions.
WANT A STRONGER CORE AND A PAIN-FREE BACK?
The Strong Core Program is Your Solution!
WHAT TO EXPECT
WHAT TO EXPECT
A stronger lower back You will strengthen your back muscles, which will relieve you of discomfort in lumbar spine.
A perfect posture Improve your posture, stop slouching and keep your back straight and chest up.
A stronger ABS and core muscles Take the first step towards a six-pack, strengthen your abdominal, oblique muscles and the whole core.
Replenished energy You’ll feel less stressed, happier and more energetic after these workouts.
WORKOUT FREQUENCY
WORKOUT FREQUENCY
You can plan workouts in two ways:
BEAST MODE: 7 sessions per week 21 day in a row. If the task is to challenge yourself and get faster results
BASIC MODE: you can train every other day. If you want a solid structured fitness routine for core and total body tone.
Good demonstration and exercises, but my core strength and posture didn’t improve
Hi Joseph! Thanks for your feedback
The goals of this programs are:
- reduce back pain;
- improve posture;
- general fitness level up
Due to the fact that the core (all core muscles, not just abs) strength is difficult to measure we offered general fitness test for time
Did u mean this test didn’t improve?
Also this workout can be performed with towel only or with barbell (empty or weighted).
So you can adjust intensity according to your needs.
C
Carmine
light but effective workouts
M
Mark Wang
Concern About Advertisements in Paid Training Videos
I recently purchased your fitness training program, which includes access to video lessons on YouTube.
However, while watching the videos, I keep seeing advertisements appearing during playback.
Since this is a paid program, I believe the videos should be ad-free. It feels unreasonable to have ads interrupting the lessons that I’ve already paid for.
Could you please look into this issue and let me know if there’s a way to watch the videos without ads?
If an ad-free version or an alternative viewing platform is available, I would greatly appreciate your guidance.
Thank you for your attention and understanding.
I look forward to your reply.
Best regards,
Hi Weiche,
Thanks for sharing your feedback!
We just want to clarify: monetization is disabled on our side for all training videos. We never intend to show you any advertising. If you’re seeing ads, it’s most likely due to YouTube’s automatic ad settings, which unfortunately we can’t influence.
We’ve placed all workout videos directly on our website and updated the links in Mobility Flow program. You should have already received the new, updated version of the Mobility Flow program by email. Now you can follow all workouts without any ads.
We also reached out to you directly on your email, please check your inbox. If you haven’t seen it yet, we’ll be happy to resend the information or help you access the workouts without interruptions.
J
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.
R
Rudolf Kobler
good and various exercises
very good structured exercisis for basic training in weightlifting!
5 stars: 6 (67%)
4 stars: 1 (11%)
3 stars: 1 (11%)
2 stars: 1 (11%)
1 star: 0 (0%)
J
Joseph Kivett
Overall too easy to facilitate change
Good demonstration and exercises, but my core strength and posture didn’t improve
Hi Joseph! Thanks for your feedback
The goals of this programs are:
- reduce back pain;
- improve posture;
- general fitness level up
Due to the fact that the core (all core muscles, not just abs) strength is difficult to measure we offered general fitness test for time
Did u mean this test didn’t improve?
Also this workout can be performed with towel only or with barbell (empty or weighted).
So you can adjust intensity according to your needs.
C
Carmine
light but effective workouts
M
Mark Wang
Concern About Advertisements in Paid Training Videos
I recently purchased your fitness training program, which includes access to video lessons on YouTube.
However, while watching the videos, I keep seeing advertisements appearing during playback.
Since this is a paid program, I believe the videos should be ad-free. It feels unreasonable to have ads interrupting the lessons that I’ve already paid for.
Could you please look into this issue and let me know if there’s a way to watch the videos without ads?
If an ad-free version or an alternative viewing platform is available, I would greatly appreciate your guidance.
Thank you for your attention and understanding.
I look forward to your reply.
Best regards,
Hi Weiche,
Thanks for sharing your feedback!
We just want to clarify: monetization is disabled on our side for all training videos. We never intend to show you any advertising. If you’re seeing ads, it’s most likely due to YouTube’s automatic ad settings, which unfortunately we can’t influence.
We’ve placed all workout videos directly on our website and updated the links in Mobility Flow program. You should have already received the new, updated version of the Mobility Flow program by email. Now you can follow all workouts without any ads.
We also reached out to you directly on your email, please check your inbox. If you haven’t seen it yet, we’ll be happy to resend the information or help you access the workouts without interruptions.
J
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.
R
Rudolf Kobler
good and various exercises
very good structured exercisis for basic training in weightlifting!
K
Klajd Cullhaj
Super
I liked it and I learned a lot from it. The structure of the program is very good and it inspired me to explore the other programs.
With over two decades of Olympic weightlifting experience, I know how small details can influence your lifting game. And I can say for sure:
“Big results consists of small details”
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!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2026, I officially earned my PhD in Sport Science!
Download first sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.
FAQ
What is interval training?
After finishing general warmup by video or on your own, you should start playing the main video.
You will get stream of 3 rounds of 8 exercises for time intervals: 30 seconds of work and 30 seconds of rest. You will get additional rest time between rounds for water brake.
After fininshing the main part play stretching to boost recovery.
Can I combine it with other types of training?
Yes, you can combine it with OLY, functional, strength training or with any other activity.
Can women do this program?
YES! We don't have any gender prohibitions regarding this training program.
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.
Strengthen core, relieve back pain, improve posture and get into better fitness shape through short interval-based workouts.
Expected Result
Stronger lower back, stronger abs/core, improved posture, less lower-back discomfort, better energy and total-body fitness tone.
Target Audience (Training Level)
All fitness levels; office workers / sedentary users; athletes who need a core add-on; people who want low-equipment fitness, posture and back-support work.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
3 weeks / 21 guided workouts
Days Per Week
6–7 sessions/week in Beast Mode, or every other day in Basic Mode
Session Duration
27 min main workout; 30–40 min total with warm-up and stretching
Coaching or Self-Training
Self-training
ADDITIONAL (FILE)
Format
Video training series + PDF tutorial
App
No
Platform
Any device (PDF + video workouts)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes — every workout is a guided demo video; each workout uses 3 rounds of 8 exercises with interval timing
Trial / Demo Available
Yes, first 3 sessions free
Payment Type
One-time purchase
Price
$44.90$35.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
First 3 sessions free; general warm-up and stretching videos; test workouts at workouts 7, 14 and 21; optional bundle with nutrition or mobility program
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
21 guided workouts; 3 rounds × 8 exercises; 30 sec work / 30 sec rest; test workouts on workouts 7, 14 and 21; Basic/Advance exercise options; warm-up and stretching links
ADDITIONAL (TRAINING)
Season
Year-round / in-season or off-season fitness add-on
Sport
General Fitness / Strength & Conditioning / Core & Back / Weightlifting accessory work
Can Be Used for Competition Preparation?
Not a full competition-prep plan; useful as accessory core and conditioning work for athletes.
Training Style / Methodology
Interval training / circuit-style video workouts with 3 rounds of 8 exercises, 30 sec work and 30 sec rest; mostly bodyweight with optional towel/bar/barbell variations.
Progression Model
21-workout sequence with test workouts at workouts 7, 14 and 21 to compare timing/progress; can be done as a 21-day challenge or every other day.
Periodization Model
3-week challenge structure; flexible frequency rather than classic strength periodization
Deload Phase
No formal deload phase; Basic Mode every other day can be used for more recovery.
Main Equipment Required
Mat, towel or bar / barbell
Additional Equipment Needed
Optional towel or barbell for advanced variations; comfortable training space
Gym Machines Needed
No
Training Location
Home, gym, travel, or any small training space
Nutrition
No nutrition plan included in the base program; optional Strong Core + Nutrition bundle is available
Warm-Up Included
Yes — general warm-up can be used before the workout
Post-Workout Included
Yes — stretching / post-workout cooldown included
Mobility Included
Yes — dynamic bodyweight mobility and movement-control work are included as part of the workouts
Customization Available
Yes — Basic/Advance exercise options and flexible scheduling; can be repeated as many times as needed
Type of Workload (Sets, Reps, Percentages)
Time-based interval workload: 3 rounds of 8 exercises; 30 sec work / 30 sec rest; test workouts use 10 reps per exercise as fast as possible with no rest
Pregnancy / Postpartum Safe
No
Menopause-Adapted
No
Corporate Wellness Programs
No dedicated corporate wellness program; suitable for office workers/sedentary users as an individual routine
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No dedicated mindfulness component; program may help reduce stress and improve energy through movement
Fixed Time/Days or Flexible
Flexible: Beast Mode 7 sessions/week for 21 days, or Basic Mode every other day; can be repeated
Main Exercises (Used the Most)
Superman, crunches, thruster, side plank, high knees, superman swim, iron butterfly, back squat, jumping jack, worm, burpees, scissors, quadrangle plank, snatch thruster, bird dog, T-plank, good morning + calf raise, RDL variations, muscle snatch, overhead squat, squat jack, plank variations, lunge rotations
Good For Recovery/Rehab
Good for general back comfort, posture and low-equipment core strengthening; not a dedicated rehab program
Adjustable Load
Yes — Basic and Advance variations; optional bar/towel/barbell use; flexible frequency
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — test workouts on workouts 7, 14 and 21 track timing/progress
Rest Day Guidance
Yes — Basic Mode allows training every other day for better recovery; program can also be repeated
Volume Level
Moderate to High, depending on Beast Mode vs. Basic Mode
Intensity Level
Light to Medium
Fat Loss or Muscle Gain
Core strengthening, body tone and fat-loss support; not primarily hypertrophy
Muscles Focus
Core, abs, obliques, lower back, posterior chain, shoulders and total body conditioning
Number of Unique Exercises
21 workouts; 8 exercises per workout; 40+ unique exercise variations
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
PhD in Sport Science, Former Professional Athlete, 2-times Olympian
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 :)
I have had two bad injuries on my shoulders because of an accident, many things were torn apart. After 1 year the strength came back for 90 % but still painful in the lock position and beginning. I did a lot of stretching which helped a bit. I started your program precisely and after 6 times the pain was almost gone and I am able to lock out with 2 x 32 kg kettlebell with ease. I am very grateful and although I do not weightlifting I am lose and explosive again. DEEPLY GRATITUDE!I I send a video doing a single heavy kb.
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
