THM: No Fluff | 4-Day Olympic Lifting

The Hurn Method

Weightlifting

Coach

Dwayne Hurn

Built for the CrossFitter and the busy lifter who want elite results without the filler. This is a 4-day, high-intent Olympic weightlifting program designed for athletes who don’t have time for junk volume.

The Method: Most programs confuse "more work" with "better work." Oly: No Fluff is different. It’s a high-yield technical "strike" designed to plug into your existing lifestyle, whether that includes CrossFit WODs, other sports, or a demanding career.

We’ve stripped away the fluff and kept the movements that actually move the needle on your total.

Inside the Program: You’ll follow structured Snatch and Clean & Jerk progressions, intelligent strength development, and targeted positional work. Every rep is governed by The Hurn Method principles:

The 90% Training Max: Building strength through success, not grinding. The Strength Ratio Audit: Identifying and killing your "Red Zones." Zero Misses: Practicing technical perfection every single session.

This Program is Built to: Maximize Efficiency: Hit your big lifts and get out. No wasted sets. Fix Technical Leaks: Targeted drills to improve consistency under load. Manage Fatigue: High-intent volume that drives adaptation without redlining your recovery. Build Robust "Armour": Positional strength that transfers directly to the platform or the WOD.

Who is this for? This is for the athlete with barbell experience from intermediate to elite, who is tired of leaving their progress to chance. If you want a program that respects your time and demands your best effort, you’re in the right place.

The Logic is Simple: We cut the noise. We keep the quality. We build the total.

Train with intent. Build real strength. Oly: No Fluff.

$29 / mo

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Winning one lift at a time

4 structured sessions per week • In-app video analysis & coach support • Built for CrossFit athletes or busy lifters that need lower volume • 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?

LOly: No Fluff is built for the CrossFitter or busy lifter who wants elite results without the filler. Whether you need a technical "strike" alongside your box programming or a high-efficiency 4-day track for your busy career, we cut the junk volume so you can focus on technical precision.

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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THM: No Fluff | 4-Day Olympic Lifting