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.
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.
Thank you in advance!
S
Stefan
Great Program for CrossFit Athletes Focused on Strength Development
I recently started Weightlifting for Functional Fitness 2.0 and am currently in week 3, and so far it’s been excellent. Here’s what I like:
• Smart integration with CrossFit – The program blends well with CrossFit-style training and focuses on building strength without sacrificing conditioning or skill work.
• Structured and easy to follow – The layout is clear and straightforward, which makes it easy to stay consistent.
• Mobility and warm-ups included – Each session starts with warm-up and mobility work, which is often overlooked in other programs.
• Time-efficient – Sessions are compact and can usually be completed in about 1 to 1.5 hours, even when combined with a WOD or gymnastics work.
Even though I’m only in the early stages, the structure and progression already feel solid. Looking forward to seeing the results as I continue!
M
Maria
Best investment ever
The program is absolutely fantastic for anyone who wants to improve their lifting in a structured way while learning how to incorporate the gymnastics and metcon aspects into the trainning. I am on week 3 and gaining so much more confidence particularly in the snatch positions with each session. I really appreciate the warm-ups and mobility drills that always take care of the nagging little tight spots/help feel the body ready to lift. My only regret is that I have not started sooner!
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.
The level of detail, the breakdown of the lifts into their respective parts, video demonstrations and sample sessions to follow all make an amazing eBook. Also timeframes are provided and it is clear how long it should take you to practice and understand these lifts. Definitely recommend!
IT'S Good for learning OLYMPİC Weightlifting as a beginner and advanced athlete
IT'S Good for learning OLYMPİC Weightlifting as a beginner, ı am a newbie,ı want to learn OLY LIFTS but there is so much ınformantion on the net,so all of them is confusing but this program is teachs how to learn oly lifts as a begginer, but there is some minus side of this program, training days are so less, ı wish training days would be more, rather than 3 days at least it would be 4 or 5 days better. I am an advanced athelte but newbie to oly lifts.
It is incredible the benefits of having for a couple of times per week half hour of this program. As an hybrid athlete I love to train strength but since four years I integrated the running (running about 40 minutes in 10k and 1:30 in 21k).Honestly, Athletic Performance and Front Rack mobility programs represent a paradigm shift for my training. Thanks!!
AP program changed my way of training. Activation, plyometrics, power and pure strength are now combined and structured with sense. The program is challenging in particular for introducing Olympic movements. Then you see the benefit, how you fill, the power, and ask yourself how it's possible you have trained for so many years without them.
This program focuses on various overhead as well as core exercises to enable you to have a crisp 3rd pull and lockout. I recommend combining it with a light weightlifting program as weightlifting for functional fitness.
I bought this programm because I do a crossfit and not everything in weightlifting part is explain well. My mobility is really bad, so I decided bought this programm and now, I am in a first part of this programm and I found some really good exercises for each mobility and lifts. Everything has sense and fits perfect from one to other step. I now that my next programm will be from you again.
Very nice and easy, but effective manual for lifters :)
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.
I like this program. Its structure is good, and it has just the right amount of volume for a master athlete. After the workouts, I haven’t felt overly fatigued, and I always look forward to the next training session. After training with the program for three weeks, I actually had to jump to the second-to-last week of the program because I was preparing for my first weightlifting meet. The competition went well, and afterward I returned to my normal routine and continued from where I left off.
Most Usefull Athletic Performans Workout of All Areas.
I am a boxer,ı have been looking workout programs for best suites me ı did a lot of resarch,ı deciced to comlex oly lifts , main litfs (bench,squat,dead etc) and plyometrics . But there is a so much exercises list on the net,its hard to find which one is good for taking. Then ı found the Torokithy Athletics Performans, its'a spectacular wokrout program. Thnx to Torokithy. Thank you so much sir.
A bottle for all occasions should be large enough to keep drinks for an entire training day, thermodynamically reversible enough to keep the drink cold for up to 6 hours, solid enough to withstand shock if an accident should happen, a handle to grip, easy to drink from and pretty to look at. All of these criteria are met by Thoroktiy's drinking bottle, and it is the best thing any drinking bottle may be.
Cakal som od tohto programu viac, chýbala mi tam špecifická rozcvička ako pri ostatných programoch.
Hey!
Sorry to hear that - version 1 of this program didn`t include this section yet, this version was released long time ago in 2018 and we started to implement special warmup block later.
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