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.
Great program especially if you have limited time. Easy and very progressive
O
Omar Careng
Really smart programming! This is the third of his programs I’ve been lucky enough to do. If you haven’t tried one I highly recommend! Love it keep up the great work.
Z
Zoltán Kovács
An awesome, well-structured workout plan.
The explainer videos are clear and visual, making them easy to teach from. The programs factor in progression, letting me switch things out if a movement isn’t a good fit.
A
Alvaro
WLFF 2.0
Voy por la semana 8 del programa al principio costó acomodarme pero una vez se entiende se realiza perfectamente, x ahora muy conforme
M
Michael Kelly
Disappointment.
I have purchased several of Torokhtiy's programs. All of which were well done. However, this particular program I was unable to read the instructions due to the poor quality. Thank you for the opportunity to express my opinion.
Hi, Michael! Thanks a lot for your feedback. Sorry to hear there was a problem with the quality of instructions in the program.
Please reach out to us at direct@torokhtiy.com with a screenshot of the issue, so we can fix it and send you a version of the program with proper quality.
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.
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 2025, I officially earned my PhD in Sport Science!
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
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.
Really smart programming! This is the third of his programs I’ve been lucky enough to do. If you haven’t tried one I highly recommend! Love it keep up the great work.
After purchasing the Snatch training program, I saw results within just two weeks—my weightlifting performance improved significantly. This was my second time buying from them, and I highly recommend their programs to anyone looking to make real progress.
The explainer videos are clear and visual, making them easy to teach from. The programs factor in progression, letting me switch things out if a movement isn’t a good fit.
Fantastic work and real good layout, live see video and all information he explain to understand and learn how Pro weightlifters train recovery and what it takes , this is a outstanding product
Very good detail and accompanying videos, I would highly recommend starting the masterclass as it will improve your lifting, no matter what stage of training you're in, I had issues with learning the Snatch and also periodised programming and the steps necessary to full mastery, the program cleared that out for me and allowed me to focus on my lifting.
pretty good i got stronger and increased my mobility 👍
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