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Weightlifting Workout of the Day

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.
$45.90 USD
$45.90 USD
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OLY WOD PROGRAM - BUY 1 - GET 1 FREE (Torokhtiy Weightlifting)
$45.90 USD
$45.90 USD
  • Amateur program, every session focused on Snatch, Clean or Jerk
  • Amateur program, every session focused on Snatch, Clean or Jerk
  • Amateur program, every session focused on Snatch, Clean or Jerk
  • Amateur program, every session focused on Snatch, Clean or Jerk

PROGRAM DESCRIPTION

Detailed training plan for oly wod olympic weightlifting program by Oleksiy Torokhtiy

PROGRAM DESCRIPTION

Training program consists of 3 phases:

  • General Preparative (weeks 1-4)
    High volume in Snatch, C&J accessory with strength load to get body ready for further load.
  • Special Preparative (weeks 5-8)
    Build a strong foundation for a new result with intense complexes and strength drills.
  • Pre-Competition (weeks 9-12)
    As competition/PR session approaches, we cut accessory and focus on sharpening main lifts.

STUCK WITHOUT PROGRESS?

Follow OLY WOD's Clear Weekly Structure for Consistent Results

WHAT YOU'LL GET

What inside oly Program by Oleksiy Torokhtiy

WHAT YOU'LL GET

  • Lifetime Access: Access the program anytime.
  • Complete Content: Full training guidance.
  • Tailored Warm-Ups: Session-specific routines.
  • Replayability: Perfect your skills anytime

PROGRAM DETAILS

user guide for oly wod weightlifting program from Oleksiy Torokhtiy

PROGRAM DETAILS

PROGRAM SPECS

  • 12 weeks
  • 3 days / week
  • 45-90 minutes per session
  • Compound exercises
  • Primary focus on main Olympics Lifts

FEATURES

  • Adjustable intensity and loads
  • Detailed video tutorials for every exercise
  • Flexible schedule
  • Includes specific warm-up
  • One-time payment for lifetime access
  • Made by Olympian Oleksiy Torokhtiy
  • Suitable for beginners and advanced

BEST FOR:

Weightlifters completing lifts with a barbell overhead while coaches are watching

BEST FOR:

  • Amateur Olympic weightlifters
  • Functional fitness athletes
  • Cross training enthusiasts
  • Other sports athletes who use olympic lifts in their training routine
  • HIT NEW PR:
  • PROVEN PROGRAM TO LIFT NEW PERSONAL BEST
  • HIT NEW PR:
  • PROVEN PROGRAM TO LIFT NEW PERSONAL BEST

PRICING

10 Weeks

OLY WOD

OLY WOD

$45.90

24 Weeks

OLY WOD + FULL-BODY MOBILITY PROGRAM

OLY WOD + MOBILITY PROGRAM

$79.00 $99.80

30 Weeks

MOBILITY FOR ALL SPORTS + OLY WOD

OLY WOD + MOBILITY 3-in-1 BUNDLE

$134.00 $179.60

  • Program Length:
  • 10 Weeks
  • 24 Weeks
  • 30 Weeks
  • # of Programs:
  • 1
  • 2
  • 4
  • Additional Programs:
  • -
  • Mobility Program
  • Overhead Mobility, Front Rack Mobility, Squat Mobility
  • Workout Tutorial Videos:
  • ✔
  • ✔
  • ✔
  • LifeTime Access:
  • ✔
  • ✔
  • ✔
  • Discounted Price:
  • -
  • 21% OFF
  • 26% OFF
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OUR OLYMPIC WEIGHTLIFTING PROGRAMS

  • PROGRAM

  • Main Goal

  • Short Description

  • Athlete Level

  • DURATION

  • Price

  • Torokhtiy Club

  • Train under Oleksiy guidance with an exclusive program

  • Receive expert feedback from the coach. Train and progress with the team, 100% online and flexible on your time!

  • ALL LEVELS

  • No limits / 4 workouts per week

  • $39.90
    /monthly
    $49.90

  • MORE INFO

  • Male 2.0

  • Competition preparation or to hit new result

  • The most fundamental and total prepare for competitions, long workouts, a lot of volume and intensity, a lot of accessory lifts.

  • ADVANCED (Intermediate - high)

  • 12 weeks 5 workouts per week 60-90 min

  • $46.90

  • MORE INFO

  • Intenso

  • Competition preparation or to hit new result

  • 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.

  • ADVANCED (Intermediate - high)

  • 7+1 week 5 workouts per week 60-90 min

  • $45.90

  • MORE INFO

  • OLY WOD

  • Competition preparation or to hit new result

  • Amateur program, every session focused on Snatch or Clean or Jerk, less exercises in program.

  • AMATEUR (Low - intermediate)

  • 12 week 3 workouts per week 45-90 min

  • $45.90

  • MORE INFO

  • Master Diesel

  • Competition preparation or to hit new result

  • Optimized volume, less shock loads, more recovery. Get new result while refining technique.

  • MASTERS (Low - intermediate)

  • 9+1 week 4 workouts per week 60-90 min

  • $45.90

  • MORE INFO

  • Beginner 2.0

  • Foundational program

  • Learn and improve technique, build foundtion in strength & power.

  • BEGINNERS (Low)

  • 6 week 3 workouts per week 45-80 minutes

  • $39.90
    $45.90

  • MORE INFO

PROGRAM INTRODUCTION

START FOR FREE

Training plan for oly wod olympic weightlifting program by Oleksiy Torokhtiy

START FOR FREE

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

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MORE REVIEWS

MEET YOUR COACH

Experts of Oleksiy Torokhtiy Team

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

The compilation of Oleksiy Torokhtiy weightlifting seminars

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 2025, I officially earned my PhD in Sport Science!

More about our story is here.

Who is the OLY WOD Program for?

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.

What equipment do I need for the program?

Barbell
Weight Plates
Lifting Platform
PVC Pipe
Squat Rack
Box
Foam Roller

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.

Program Features

MAIN

Primary Objective (Goal) Systematically improve Olympic lifting proficiency and overall athletic performance; develop Snatch, Clean and Jerk technique, strength, coordination and explosive power.
Expected Result New results/PR potential in Snatch and Clean & Jerk; better bar path, speed, receiving positions, strength, power, consistency and overall athleticism.
Target Audience
(Training Level)		 Beginners to intermediate athletes; amateur Olympic weightlifters, functional fitness athletes, cross-training enthusiasts and athletes using Olympic lifts in sport.
Age Group Adults (no specific restriction)
Gender Unisex (Male & Female)
Program Length 12 weeks + 1 bonus Competition/MAXOUT week
Days Per Week 3
Session Duration 45–90 min
Coaching or Self-Training Self-training; can also be used under coach guidance / Torokhtiy Club if purchased separately

ADDITIONAL (FILE)

Format PDF (digital download)
App No
Platform Any device (PDF)
Print Friendly Yes
Language English
Exercises Video Demonstration Yes (detailed video tutorials/video library for all exercises)
Trial / Demo Available Yes — first 3 sessions available as a free download
Payment Type One-time purchase
Price $45.90
Money-Back Guarantee 30-day money back
Lifetime Access vs. Time-Limited Lifetime
Bonuses Bonus Competition/MAXOUT week; first 3 sessions free; detailed video guides; specific warm-ups; post-workout stretching; optional-set, strap-use and record-lift markers.
Delivery Format Online (digital)
Should I have active internet connection after download? No (after download)
Special Features Inside 12-week plan + maxout week; 3 workouts/week; each workout focused on Snatch, Clean or Jerk; %1RM + RPE loading; optional sets; supersets; strap-use markers; record-this-lift markers; general warm-up and post-workout stretching.

ADDITIONAL (TRAINING)

Season Competition preparation / PR cycle; can also be repeated year-round
Sport Olympic weightlifting; functional fitness / cross-training support
Can Be Used for Competition Preparation? Yes — includes Pre-Competition phase and bonus Competition/MAXOUT week
Training Style / Methodology Olympic weightlifting WOD-style structure: every session targets Snatch, Clean or Jerk with technical drills, strength work, accessories, warm-up and stretching.
Progression Model Progressive overload using % of 1RM and RPE; volume and intensity progress toward peak/maxout week.
Periodization Model 3 phases: General Preparative (weeks 1–4), Special Preparative (weeks 5–8), Pre-Competition (weeks 9–12) + bonus Competition/MAXOUT week.
Deload Phase Built-in load management through planned volume/intensity changes and tapering before maxout; no separate named deload week specified.
Main Equipment Required Barbell, weight plates, lifting platform, PVC pipe, squat rack, box, foam roller
Additional Equipment Needed Straps, collars, thumb tape, knee sleeves, liquid chalk, resistance bands
Gym Machines Needed No gym machines specified
Training Location Gym / weightlifting platform with barbell and rack
Nutrition No detailed nutrition plan; recovery, nutrition and hydration are emphasized as success factors.
Warm-Up Included Yes — general warm-up and specific warm-up are included
Post-Workout Included Yes — post-workout stretching is included
Mobility Included Yes — mobility/stability work appears in warm-ups and accessory blocks, but it is not a dedicated mobility program.
Customization Available Partially — loads are scaled by athlete’s 1RM and RPE; optional sets allow adjustment based on readiness.
Type of Workload
(Sets, Reps, Percentages)		 Sets, reps, %1RM, RPE intensity labels (Light/Medium/Challenging/Heavy), supersets and optional sets
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 schedule; fixed workout order with 3 sessions per week
Main Exercises
(Used the Most)		 Snatch, Clean & Jerk, Power Snatch, Power Clean, Jerk variations, Snatch/Clean Pulls, Front Squat, Back Squat, Overhead Squat, Push Press, box jumps, core/accessory work.
Good For Recovery/Rehab No — performance/PR-focused program, not rehab; can be modified only at athlete/coach discretion.
Adjustable Load Yes — %1RM and RPE-based scaling; optional sets can be skipped/used depending on readiness.
Coach Feedback Included No
Community No
Progress Tracking Yes — %1RM prescriptions, optional record-this-lift markers and maxout/competition week support tracking new results.
Rest Day Guidance Partial — rest intervals are provided (30–60 sec warm-up sets, 1–3 min main sets); weekly rest-day schedule is flexible/not fully prescribed.
Volume Level Moderate to high; volume waves across 12 weeks and drops as the program approaches maxout.
Intensity Level Medium to heavy; progresses from technical/base work to heavy 90–105% exposures and maxout week.
Fat Loss or Muscle Gain Performance, strength and Olympic-lift PR focus; not primarily a fat-loss or hypertrophy program.
Muscles Focus Full body with emphasis on Olympic lifting muscles: legs, hips, posterior chain, shoulders/overhead stability, back and core.
Number of Unique Exercises Not specified; broad exercise pool across 12 weeks + maxout week (Olympic lift variations, squats, pulls, presses, plyometrics, core and accessories).

CREDENTIALS & TRUST

Made By Olympian Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach Oleksiy Torokhtiy
Programming Coach Sergii Putsov
Coach Certifications PhD in Sport Science, Former Professional Athlete, 2-times Olympian
Certificate of Completion No
Reviews 5.0/5 (based on 11 reviews)
Number of People
Who Completed It		 1000+
Avg. Program
Completion Rate		 91%
Exclusive collaboration with No
Program In Use Since 2025
Last Update 2026