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
BUY 1 - GET 1 FREE
Every second program with 100% OFF!
BUY 1 - GET 1 FREE
Every second program with 100% OFF!
PRICING
10 Weeks
WL4FF
$39.90$44.90
22 Weeks
WL4FF + MOBILITY
$55.90$99.80
28 Weeks
WL4FF + MOBILITY 3-in-1 BUNDLE
$134.00$179.60
Program Length:
10 Weeks
22 Weeks
28 Weeks
# of Programs:
1
2
4
Additional Programs:
-
Full-Body Mobility
Overhead Mobility, Front Rack Mobility, Squat Mobility
Programme très bien construit qui permet de continuer de WODer tout en travaillant intelligemment en plus.
Je suis à la 5e semaine et aujourd’hui un snatch à 90% passé sans difficulté et sous fatigue.
La question c’est donc pas s’il aura un nouveau PR mais plutôt de combien !😍
n
nasser saif
WEIGHTLIFTING FOR FUNCTIONAL FITNESS
J
Jozef Buzogan
WL.FF2.0
Super program vzpierania aj z trochou mobility ktorá nie je úplne ideálna ale postačí.
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!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2026, I officially earned my PhD in Sport Science!
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.
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.
Is WL4FF 1.0 a prerequisite for WL4FF 2.0?
No, WL4FF 2.0 is not a continuation or an add-on to WL4FF 1.0. They BOTH are standalone programs, but WL4FF 2.0 has been enhanced with new features and improvements.
I’ve already completed WL4FF 1.0. Should I take WL4FF 2.0 as well?
Definitely worth taking! WL4FF 2.0 has some cool new features and improvements.
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.
Increase results in the Snatch and Clean & Jerk for functional fitness athletes; integrate Olympic weightlifting into WOD-style training
Expected Result
New PR / new result in Snatch and Clean & Jerk; improved Olympic-lift technique, strength, power, consistency and ability to fit WL work into functional fitness training
Target Audience (Training Level)
Intermediate to Advanced functional fitness athletes; athletes seeking stronger classic lifts and better barbell-complex performance
Self-training; can be used as a stand-alone plan or added to current training; optional coach guidance / Torokhtiy Club promoted separately
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No dedicated app required; PDF format; also available via SugarWOD / TrainHeroic
Platform
Any device (PDF)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (76 exercise / movement video demonstrations)
Trial / Demo Available
Yes, first 3 sessions free
Payment Type
One-time purchase
Price
$44.90$39.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
2 bonus weeks for PR sessions / Competition or Maxout; 15 warm-up drill protocols; 76 exercise videos; first 3 sessions free; bundles available
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
10-week WL4FF plan + 2 bonus weeks; 3 sessions/week; 5+2 WOD periodization integration; special warm-up, main load and accessory work; PR and Competition bonus-week options; percentage/RPE loading; video library
ADDITIONAL (TRAINING)
Season
Year-round / competition-prep block; designed to fit functional fitness WOD periodization
Yes — designed to prepare for competition or new results in Snatch and C&J; includes bonus PR / Competition week
Training Style / Methodology
Functional-fitness Olympic weightlifting plan using special warm-ups, main WL load, accessory work, %1RM and RPE loading, heavy/technical/recovery session alternation and WOD 5+2 integration
Progression Model
10-week progression to peak at Week 10, with volume/intensity balanced week-to-week and bonus PR / Competition sessions after the cycle
Periodization Model
10-week peaking model integrated into standard 5+2 WOD periodization; alternates weightlifting, metabolic and gymnastic days around 3 WL sessions/week
Deload Phase
No formal deload phase specified; Week 6 is light and Week 10 is tapering, followed by bonus PR / Competition week
Blocks, kettlebells, plyometric box, shoulder activation system / bands; warm-up and post-workout mobility tools
Gym Machines Needed
GHD required; no other gym machines specified
Training Location
Gym / weightlifting facility / functional fitness box with barbell, rack, plates and functional equipment
Nutrition
No nutrition plan included; program notes emphasize sleep, nutrition, hydration and recovery
Warm-Up Included
Yes — general warm-up plus special warm-up routine / 15 warm-up drill protocols
Post-Workout Included
Yes — post-workout stretching is included / recommended after sessions
Mobility Included
Yes — warm-up, activation, prehab and recovery elements are included, but it is not a dedicated mobility program
Customization Available
No formal customization; can be used standalone or bolted onto current WOD training
Type of Workload (Sets, Reps, Percentages)
Sets & reps + percentage of 1RM (Snatch, C&J, Back Squat) + RPE categories (Light / Medium / Heavy)
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 — 3 WL sessions/week designed to fit a 5+2 WOD schedule; can be used standalone or layered with current training
Main Exercises (Used the Most)
Snatch, Clean & Jerk, Power Snatch, Snatch Balance, Snatch Pull, Clean + Front Squat, Clean Pull, Front Squat + Jerk, Push Press, Jerk, Front Squat, Back Squat, Romanian Deadlift, Good Morning, Barbell Squat Jump
Good For Recovery/Rehab
No — includes recovery guidance, but the program is performance/PR focused
Adjustable Load
Yes — loads are scaled by 1RM percentages and RPE / effort categories
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — structured weekly WOD periodization, prescribed sessions, loads and bonus PR / Competition sessions support manual tracking
Rest Day Guidance
Yes — 5+2 weekly schedule, recovery sessions, and PDF guidance on sauna/massage/rest-day recovery
Volume Level
Medium–High
Intensity Level
Medium to High (peaks toward Week 10; bonus PR/Competition week includes maxout-style attempts)
Fat Loss or Muscle Gain
Performance / strength and technique development; not primarily fat loss or hypertrophy
Muscles Focus
Full body with Olympic-lift emphasis: legs, posterior chain, back, shoulders, arms, core, grip, Snatch and Clean & Jerk patterns
Number of Unique Exercises
76
CREDENTIALS & TRUST
Made By
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
4.64/5 (based on 81 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
89%
Exclusive collaboration with
No
Program In Use Since
2022
Last Update
2026
×
Delivery: Receive your PDF program instantly via email and on our website after a one-time purchase.
Compatibility: 100% online, Accessible on all devices: desktop, tablet, and mobile.
Contents:
Quick navigation to each training session.
Detailed video guides for all exercises.
Specific warm-up, main load, and accessory work for each workout.
The Olympic Clean Masterclass is a very well structured program with a holistic view of training, and a wholehearted mindset, which is carried through it all. Already at the first read-through the expectation starts to rise.
The program's progression in 12 relatively short and intense sessions should be feasible for most people who want to give it a try. It will surely give you many sessions of sweat, pain, lows and highs. A basic knowledge of theory is enough to complete this programme.
That there should be so much more to learn from such a program is hugely important for developing an independent training routine. If an exercise is unfamiliar to you, you can use easy-to-understand symbols and see simple displays of each exercise in videos, which are a real support for the implementation. The program has been developed by a team of people with thorough and extensive experience in international weightlifting, physiotherapy and nutritional physiology. That fact alone is absolutely amazing. As I said, it is not time-consuming, so if you wish, there are great opportunities to add alternative exercises for the legs, or more muscle groups, to accustom the body to further training in weightlifting.
In pdf format, you can take the program with you when you travel and use it when it suits you. Here it is just a matter of continuing without obstacles. So it remains to be seen who is the last man standing.
I searched all over for a training program to learn the Olympic lifts on my own (without a coach / trainer), I discovered Torokhtiy and this program, the clarity, and comprehensive blew me away. You will not be disappointed by this program!
3.5 weeks in and not only am I not progressing I can’t hit my previous 1rm
If you’re 3.5 weeks into a snatch cycle and struggling to hit your previous 1RM, don’t panic - it’s more common than you think.
Our Snatch Cycle program includes high volume or intensity, your CNS and muscles might be too fatigued to express peak strength right now.
If you’re refining technique, your body may still be adapting to the new movement patterns.
It’s normal to feel weaker before the changes translate into a better lift. Strength progress isn’t always linear - sometimes you dip before you peak.
Our CYCLE must be fully completed (5 weeks) and by the end of fifth week it is time to taper/recover and only then to plan MAXOUT session.
And remember our motto – Warm Body Cold Mind.
Programme très bien construit qui permet de continuer de WODer tout en travaillant intelligemment en plus.
Je suis à la 5e semaine et aujourd’hui un snatch à 90% passé sans difficulté et sous fatigue.
La question c’est donc pas s’il aura un nouveau PR mais plutôt de combien !😍
I just finished my cycle and I didn't manage to improve my PR (75 kg / 165 lbs), however I definitely improved my technique, speed and strength. A bit sad I couldn't break through 75 kg but I still count it as a progress cause I improved successfull snatches ratio with lower weights (to 100% nearly). Giving 4 stars because not all exercises have proper videos linked (somebody already mentioned it). I recommend it overall, will give it a second try after finishing my clean and jerk cycle now :)
Its easy to follow and i like the amount of Sets. I’ve tried other training plans too—like CrossFit Weightlifting 101—but that one just killed me and my friend. It’s simply too much volume (more Exercises, more load, more Reps - thats Crossfit), or maybe I’m just too old at 51 to pull it off. :-) We are at Week 4 and we love it. My exercise form is becoming increasingly better and more stable. Whether I’ll be able to lift more weight at the end of the 10 weeks than before remains to be seen. But I expect so. I absolutely recommend the Master Diesel 2.0.
For those who wants to improve their squats like myself, look no further. The workouts are easy to follow but are effective at the same time. Great customer service from the team and it made me feel that the team is behind my success.
I tried to upgrade my order for the book and course, as I did not realize it was an option when ordering to save money, but customer service never replied back.
I just started this program and so far I love it. It is complete with mobility and core. It gives me structure and I look forward to my leg days. Highly recommend it
Nothing to say about the excercise but it’s a bit anowing to not have a way easy follow the plan with out moving from the pdf to the links, and having to create myself all playlists, I think you can create playlist allready set for the users
If you’re into weightlifting, this program is a great choice. It’s especially good if you want to focus on general weightlifting sessions. The weekly volume is well-balanced between harder and more moderate training days. I’m really enjoying the process and can already feel a lot of progress.
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
