New

Lift the world

The Hurn Method

Weightlifting

Coach

Dwayne Hurn

Lift The World is a 4-day Olympic weightlifting add-on program designed for CrossFit athletes who want more out of their strength training.

It’s built to run alongside your existing box programming, not replace it.

Inside, you’ll follow structured snatch and clean & jerk progressions, intelligent strength development, and targeted positional work designed to improve power, efficiency, and consistency under load.

Most CrossFit programs expose you to Olympic lifts. Lift The World develops them.

This program helps you:

• Build stronger, more efficient squat mechanics • Improve snatch and clean & jerk performance • Develop pulling strength and barbell confidence • Increase positional awareness and stability • Carry strength more effectively into WODs

The volume is intentional and sustainable, enough to drive real adaptation without interfering with your conditioning or recovery.

This program is ideal for CrossFit athletes with barbell experience, from developing intermediates to competitive and elite-level athletes who want structured progression instead of leaving their Olympic lifts to chance.

Whether you’re chasing new personal bests, building a stronger strength base, or refining technical consistency, Lift The World gives your barbell training purpose.

Train with intent. Build real strength. Watch it transfer.

$29 / mo

Start My 7-Day Free Trial

Winning one lift at a time

4 structured sessions per week • In-app video analysis & coach support • Built for CrossFit athletes • Progressive Olympic lifting cycles

Features

Access to your coach

Weekly check-ins, direct coach support, and in-app video analysis to sharpen technique and ensure consistent progress.

Programming 4 days per week

Structured Olympic lifting sessions designed to complement your CrossFit training while driving measurable strength progress.

Detailed, expert instruction

Clear loading guidance, positional cues, and progression notes to help you execute each session with intent.

Committed Teammates

Train alongside driven CrossFit athletes focused on improving their strength and barbell performance.

Delivered through TrainHeroic

All programming delivered through the TrainHeroic app for easy tracking, communication, and performance monitoring.

Equipment

Required

Barbell // Bumper Plates // Squat Rack

Recommended

Dumbbells // Blocks // Belt // Lifting Straps

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2025-12-1

SNATCH

3, 3, 2, 2, 1, 1, 1, 1, 1 @ 70, 70, 80, 80, 85, 85, 85, 88, 88 %

HANG CLEAN AND JERK

2, 2, 1, 2, 1, 1, 1, 1, 1 @ 165.35, 176.37, 187.39, 171.96, 182.98, 194, 176.37, 187.39, 198.41 kg

CLEAN PULLS

4 x 3

T-BAR ROW

3 x 10

Tuesday

2025-12-2

SNATCH

4 x 3 @ 65, 65, _ , _ %

SPLIT JERK

5 x 3 @ 75, 80, 80, _ , _ %

FRONT SQUAT

4, 3, 3, 2, 2, 1 @ 75, 80, 80, 85, 85, 88 %

GHD hip extentions

3 x 0:45

Wednesday

2025-12-3

SNATCH

2, 2, 1, 2, 1, 1, 1, 1, 1 @ 75, 80, 85, 78, 83, 88, 80, 85, 90 %

CLEAN

9 x 3 @ 70, 70, 80, 80, 85, 85, 85, 88, 88 %

PUSH PRESS.

3 x 2

PLATE FRONT RAISES

3 x 12

Friday

2025-12-5

SNATCH

4 x 1

CLEAN AND JERK

BACK SQUAT

2 x 5

CLEAN DEADLIFT

3 x 3

Coach

More from The Hurn Method

Dwayne Hurn

Dwayne Hurn is a strength and conditioning coach with a weightlifting background and over a decade of experience developing CrossFit and performance athletes. His programming blends technical precision, structured progression, and sustainable volume to build strong, efficient lifters whose strength transfers directly into performance.

Your CrossFit deserves stronger lifting.

Join Lift The World and build strength that transfers.

Start My 7-Day Free Trial

FAQs

Who is this program for?

Lift The World is designed for CrossFit athletes with barbell experience, from developing intermediates to competitive athletes, who want structured Olympic lifting alongside their existing training.

Will this replace my CrossFit programming?

No. This is an add-on program built to complement your box programming. It provides structured Olympic development without interfering with your conditioning or overall workload.

How many sessions per week?

Four structured Olympic lifting sessions per week, delivered in progressive 4-week blocks that build over time.

Is this suitable for beginners?

This program assumes foundational experience with the snatch, clean, and squat variations. It focuses on development and refinement rather than introductory technique.

How is the program structured?

Training is delivered in evolving 4-week cycles that develop squat mechanics, pulling strength, positional control, and Olympic performance progressively.

Do I receive coaching support?

Yes. Athletes have access to weekly check-ins and can submit lifting videos through the app for feedback and technical guidance.

What makes this different from just lifting in WODs?

Most CrossFit programs include Olympic lifts. Lift The World develops them through structured progression and targeted strength work.

The Proof

Morgan Naidoo

Renegade Games - Snatch 68kg, C&J 77kg

Verified Athlete

"Hooowwzit! Just wanted to say I am enjoying your program so freaking much, especially as of late I feel like I’m really getting stronger 🥹 it’s been so rewarding"

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