Weightlifting for Functional Fitness

10-WEEK weightlifting program designed specifically for those who want to integrate Olympic weightlifting with Functional Fitness.

The main goal is a NEW RESULT in the SNATCH and CLEAN & JERK.

The program can be used as a stand-alone plan, or bolted on top of your current training.

Designed by an Olympian and approved by TOP professional athletes.

Regular price $44.90
Regular price Sale price $44.90
Shipping calculated at checkout.
Regular price $44.90
Regular price Sale price $44.90
  • New Results in Classic Lifts for All Levels!
  • New Results in Classic Lifts for All Levels!
  • New Results in Classic Lifts for All Levels!
  • New Results in Classic Lifts for All Levels!

PROGRAM STRUCTURE

PROGRAM STRUCTURE

Each session is packed with a special warmup, Olympic lifting, and targeted auxiliary and technical exercises.

Our focus is crystal clear: to make you stronger in Olympic weightlifting!

Not only that, but our program seamlessly integrates into your standard weekly WOD periodization (5+2). We've carefully planned the loads to perfectly align with your training schedule.

PROGRAM HIGHLIGHTS

PROGRAM HIGHLIGHTS

DURATION:

10+2 weeks / 3 days / 40-60 minutes.

TRAINING GOAL​:

New PR, Strength and Technique development.

TRAINING LEVEL:

Intermediate to Advanced.

GOOD FOR:

Male & Female athletes.

SAMPLE PROGRAMMING

SAMPLE PROGRAMMING

76 EXCLUSIVE EXERCISES

Each session begins with warm-up activities to get your muscles primed for the workout ahead.

Plus, you'll have video demonstrations to ensure proper form and technique with every move.

THIS PROGRAM IS IDEAL FOR:

THIS PROGRAM IS IDEAL FOR:

  • Any fitness levels from intermediate to advanced;
  • Athletes seeking to build strength in the classic lifts;
  • Functional fitness athletes aiming to excel at the barbell complex;
  • Take a break from traditional weightlifting workouts;
  • Combining this program with different training methods.

LOOKING FOR A CHALLENGE?

Join Our Program to Master the Snatch and Clean & Jerk!

WHAT'S INCLUDED

WHAT'S INCLUDED

  • 10 weeks of weightlifting programming
  • 15 Warm Up Drill protocols
  • 76 exercise/movement videos
  • 2 BONUS weeks focused on Competition and Maxout
  • Life-time access to the program
  • Easy to follow PDF with mobile-friendly format
  • From Intermediate to Advanced:
  • Build Strength with Every Lift!
  • From Intermediate to Advanced:
  • Build Strength with Every Lift!

PRICING

Special

TOROKHTIY CLUB

TOROKHTIY CLUB

$39.90 /month $49.90

10 Weeks

WEIGHTLIFTING FOR FUNCTIONAL FITNESS

WL4FF

$44.90

22 Weeks

FULL-BODY MOBILITY FOR WEIGHTLIFTING + WL4FF

WL4FF + MOBILITY

$79.00 $99.80

  • Program Length:
  • All year long
  • 10 Weeks
  • 22 Weeks
  • # of Programs:
  • 36

    Get access to all programs and get 1-3 at a time, based on your plan.

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  • 1
  • 2
  • Additional Programs:
  • All Torokhtiy Programs + Exclusive Club Program
  • -
  • Full-Body Mobility
  • Workout Tutorial Videos:
  • LifeTime Access:
  • Monthly/Annual
  • Discounted Price:
  • 21% OFF
  • -
  • 21% OFF

Customer Reviews

Based on 68 reviews
85%
(58)
6%
(4)
3%
(2)
1%
(1)
4%
(3)
S
Sander De Wulf
Excellent ADD-ON Program

I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.

E
Ernestas Sipavičius
Excellent for CrossFit WEIGHTLIFTING

I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)

A
Aneliya Kamburova
WEIGHTLIFTING FOR FUNCTIONAL FITNESS

Hi, thanks for the program! I've started it and I'm at my second week. As I am rather old, or let me say 67 years young, the weights I use are not heavy. However I make all the exercises for the session. And as I usually make a group WL session per week, your sessions are 2 per week, not 3. That's all for now and thanks again. Best regards, Aneliya

J
Julian Ramirez
WL4FF

I started actively weightlifting 4 years ago. After 2 years I started to feel uncomfortable in my lower back and suffered from tight hips. I stopped for a year due to other life events and to try something different. After a long hiatus I missed the feel of getting under the bar again but couldn’t find a program I felt would be suitable for me. Until I found WL4FF, the exercises really help avoid any low back pain or tight hips, and I’m feeling great after each lifting session. If you have experience Weightlifting you will definitely enjoy this program. 💪

O
Oscar Torres
WL4FF

La programación esta muy bien estructurada, los videos con la explicación de los ejercicios ayuda bastante. Ha sido de gran ayuda para mejorar mis marcas personales

MEET YOUR COACH

MEET YOUR COACH

I'm Oleksiy Torokhtiy, your online coach.

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!

More about our story is here.

START FOR FREE

START FOR FREE

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

Start Free Trial

FAQ

What can you expect from adding weightlifting exercises to the Olympic lifting program?

First, you will see an increase in your overall strength and power. Additionally, you will be able to better target specific muscle groups with these barbell workouts. Finally, you may also see a slight increase in your cardio endurance as well.

How to incorporate WL4FF program into your weekly WOD periodization?

If you have few types of training (Weightlifting, Metabolic, Gymnastics) we recommend planning weightlifting as a first block, but of course, it is up to you and depends on your personal goals.

What equipment do I need for this program?

Who programs the workouts for WL4FF program?

Oleksiy Torokhtiy. He is a professional weightlifter and the author of the WL4FF program.

What exercises you will perform during the functional weight lifting program?

The program are filled with push jerks, hang power snatches, power snatches, squat cleans, push jerks, snatches.

What if I have more questions?

Please contact us at direct@torokhtiy.com

Based on 1037 reviews
91%
(940)
6%
(62)
2%
(20)
1%
(6)
1%
(9)
Top Level

An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!

Excellent ADD-ON Program

I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.

S
INTENSO CYCLE
Serhii Lytvynenko
Great program

The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.

Excellent direction

I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.

Excellent for CrossFit WEIGHTLIFTING

I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)

Great Programm

I really like the Programm. definitely well thought through.

Excellent

It is a very user friendly. It’s structure is 100% I recommend this program for everyone who wants to improve his weightlifting skills

C
SQUAT PROGRAM
Carlene
best squat program in this time of my life

This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)

A
MASTER DIESEL
Alvin Yong
An all rounded program

Found this program perfect progressing after using Snatch Cycle, Jerk Cycle and Clean Cycle for 1 year.

B
PULL & SQUAT CYCLE
Brandon Brumley
Pull & Squat

I’m starting to get stronger overall. Good program for strengthening legs and core.

SNATCH+CLEAN MASTERCLASS

PULL & SQUAT CYCLE

V
PULL & SQUAT CYCLE
Vinay Thombre
Game-Changer for My Strength & Form!

Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.

The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.

By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.

Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.

J
MASTER DIESEL
Justin McClure
MASTER DIESEL

The program has been Awesome! Really enjoy the variety of exercises and drills to improve Weightlifting performance!

L
OLY WOD
Lylith Messina
Results already!

I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!

G
PULL & SQUAT CYCLE
Gareth Rees

PULL & SQUAT CYCLE

c
MALE WEIGHTLIFTING 2.0
cary sheppard
Tracking workouts

I really enjoy the program, I wish that there was a excel version that I could put in the % to be able to keep track of the workouts without having to write them down into a book

N
LEG KILLER CYCLE
Nick Sisneros
Leg Killer

Fantastic program.
I came from a background of just running 5x5 type programs into the ground.
the wave structure and diversity of squats and warm ups was very fun and it really broadend my skill in the gym. i am currently on week 9 of the program. so far i have pushed way past my previous squat 1rm and that also applies to my front squat (something i sorely needed to focus on but never got around to) and dead lift.
I plan to run the full 12 weeks and then put the program in my back pocket for my next off season.
5 out of 5 stars and great for anybody looking to build up their legs and squat skills without wasting time on one of the dumber squat programs floating around out there.

The Clean and Snatch Masterclasses

The both courses are phenomenal—clear, inspiring, and highly professional. Highly recommended!

M
SNATCH CYCLE
Mario Restrepo
Programa perfecto

Programa efectivo y preciso 100% recomendado

S
PROGRAM FOR BEGINNERS
Sebastian Ziemann

The plan is very suitable for beginners and is fun!

Superb program

Awesome program, hitting PBs

I may not be lifting gold medal weights but I am hitting PBs every week. Thanks heap’s Oleksiy

J
SUPPLEMENTS MANUAL*
João Consciência
Very nice

Simple and easy to understand!

More than good.

+12kg in my 1RM.

I worked very well with this program, and the results were amazing. The only days with 30-45 minute workouts were tiring for me (too short workouts), but I supplemented it with the program full-body mobility for weightlifting). To sum up a nice 5 weeks, I will return to this program ;)