WL4FF 2.0 is an Olympic Weightlifting Program for Functional Fitness Athletes.
10+2 weeks plan (3 sessions / week) designed to achieve new PBs in Snatch and C&J while staying healthy, explosive, and technically sharp through weekly WODs.
Designed by an Olympian and approved by TOP professional athletes.
Super program je jednoduchý ale účinný ja som sa vďaka nemu zbavil nepohodlia a bolestí chrbta.
MOBILITY FOR MASTERS
05/09/2025
Tomás B.A.
Incredible!
I improve a lot in just four weeks!
FULL-BODY MOBILITY FOR WEIGHTLIFTING
05/08/2025
Lynette Kelly
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!
WOMEN WEIGHTLIFTING 2.0
05/04/2025
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.
WEIGHTLIFTING FOR FUNCTIONAL FITNESS
05/04/2025
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.
INTENSO CYCLE
05/02/2025
Harris
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.
OVERHEAD MOBILITY
05/02/2025
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! :)
WEIGHTLIFTING FOR FUNCTIONAL FITNESS
04/30/2025
Hugo
Awesome program
Weightlifting bodybuiding is an incredible program. I took 15 pounds:)) This is the Best hypertrophy sheet I ever used. I’m so happy,Oleksiy you’re the truly best.
Torokhtiy Weightlifting
04/29/2025
Philipp Wohlfart
Great
Nice layout
FULL-BODY MOBILITY FOR WEIGHTLIFTING + MALE 2.0
04/26/2025
John
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
PULL & SQUAT CYCLE
04/23/2025
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)
SQUAT PROGRAM
04/23/2025
Ståle Ferstad Røvik
Maximum Performance Nutrition
The diet plan is alpha and omega to achieve successful progression. Especially because it helps me to keep the energy in balance in order to increase strength throughout the hard training periods — it was necessary in order to increase my personal record with 2.5 kg in Snatch. A plus is that my good and creative cookery comes in handy to make tasty meals, and it's also suitable for several sports. Food tips: YT is a series of [Norwegian] dairy products with high content of protein and low carbohydrate levels.
Torokhtiy Weightlifting
04/20/2025
Alvin Yong
An all rounded program
Found this program perfect progressing after using Snatch Cycle, Jerk Cycle and Clean Cycle for 1 year.
MASTER DIESEL
04/20/2025
Brandon Brumley
Pull & Squat
I’m starting to get stronger overall. Good program for strengthening legs and core.
NEW! Special mini-mobility routine after each session specially dedicated to workout.
NEW!2 BONUS weeks focused on Competition and Maxout.
NEW!Coach’s notes to perform every workout successfully in the best way.
NEW!Follow the program in a group chat with Torokhtiy Club and get regular form checks and support from the community.
NEW!Optimised load and +20% of new special auxiliary exercises & complexes.
10-YEAR STRONGER TOGETHER
10-YEAR STRONGER TOGETHER
This new edition of WL4FF training program is dedicated to the 10-years anniversary of Torokhtiy Weightlifting, as a company, creating training programs.
Everything we do is for you.
30 days money back guarantee;
Start with free DEMO without need to pay;
One-time payment for life-time usage, no recurring payments;
Real-person customer support.
MEET YOUR COACH
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.
Do I need a new WL4FF 2.0 program if I trained according to the WL4FF program?
The answer is yes, 100%! WL4FF 2.0 is a completely new program. This training program is unique, featuring updated methodology, fresh programming cycles, optimized loads, and new auxiliary exercises and complexes compared to the original.
How frequently should I train?
This program is designed to be 3 days per week, keeping in mind classic functional fitness weekly periodization, but you are free to update a schedule to your routine. If you have questions on how to do it you can ask us in the online chat on the bottom left corner of the page.
How to implement it into my functional fitness routine?
The program is designed to seamlessly fit into your weekly functional fitness schedule.
Weekly setup recommendation:
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
M
G W
MG W
M G
W
recovery
2
G
W M
G W M
G W
M
3
W
M G
W MG
W M
G
4
M
G W
MG W
M G
W
5
G
W M
G W M
G W
M
6
W
M G
W MG
W M
G
7
M
G W
MG W
M G
W
8
G
W M
G W M
G W
M
9
W
M G
W MG
W M
G
10
M
G W
MG W
M G
W
Legend:
M – Metabolic training (conditioning WOD)
G – Gymnastic work
W – Weightlifting (WL4FF session)
Prioritize doing the WL4FF 2.0 session first, if multiple types of training are planned that day (e.g., before Metcon or Gymnastics), but of course, it is up to you and depends on your personal goals.
Mandatory general warm-up is included and supported by specific prehab/mobility drills before each session.
WL4FF 2.0 also includes basic post workout stretching and additional optional mini mobility blocks after each session.
Will I improve my technique?
Yes, focused work during 10 weeks on olympic lifts (with different loads, volume and intensity) will improve your overall technique. Also special mobility routines dedicated to this specific workout are added to each session, that will influence positively as well. But if you feel that you need more you can focus on technique with my Masterclasses and if you need to improve specific aspect of Mobility you can go for a one of mobility programs.
What equipment is needed?
You need the following equipment for best result:
Barbell
Bumper Plates
Squat Rack
Lifting Straps
Kettlebell
PVC Pipe
GHD
Resistance Bands
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.
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!
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.
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.
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.
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! :)
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)
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.
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!
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
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.
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