Liz May Fit

Endurance, Strength & Conditioning, Functional Training
Coach
Lizzie May

Prepare for your Hybrid race with this 12-week gym program designed to boost strength, speed, and running performance. Ideal for fitness enthusiasts familiar with compound lifts, this plan builds confidence and readiness for the race.

Program Highlights:

Weekly Schedule: 2x Running sessions for aerobic capacity and speed, 2x Resistance Workouts for strength & power, 1x Hyrox prep session for mental focus & perseverance.

Recommended for:

Those with basic lifting experience (new lifters should consider personal training first).

Runners experienced in 5-10 km distances but new to structured training.

Recovery:

Deload weeks to ensure optimal recovery and peak performance. End of the program coincides with your race date!

Achieve your best with a structured approach to a hybrid race preparation!

Features
5 sessions per week
Must use App app to view and log training
Program Training
$119
Get 12-Week Hybrid Gym Program
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Comprehensive Training Approach
Combines strength, speed, and endurance training to ensure you're fully prepared for every aspect of a Hybrid race
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Structured Workouts
Provides a clear and organized workout plan, making it easy to follow and track your progress over the 12 weeks
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Improved Performance
Specifically designed to enhance both running and strength, helping you achieve personal bests in a hybrid event
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Confidence Building
Focuses on building the mental and physical confidence needed to perform at your best on race day
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Optimized Recovery
Includes taper and deload weeks to prevent burnout and ensure you’re fresh and ready for peak performance during the race
Features
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Programming 5 days per week
Strength, conditioning, and running training that’s accessible and challenging for athletes participating in a Hybrid race.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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1-year Access through TrainHeroic
Everything you need is in one place, making it easy to follow & track your progress. Pick your own start date and access for 1 year!
Equipment
Recommended
Weights: Dumbbells // Kettlebells // Barbell and Plates // Trap BarMachines: SkiErg // Rowing Machine // Cable MachineOther Equipment/Accessories: Wall Ball // Sled (for Sled Push and Sled Pull) // Resistance Bands // Bench // Box // Pull Up Bar
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Sample Week
Week 1 of 12-week program
Sunday
Run Test 5km (W1D1)

Conditioning

A

Running Warm Up

2 rounds: 5m Walking Lunges with Overhead Reach 5m Walking on the Balls of Your Feet 5m Reverse Heel Walk with Arm Circles 5m Alternating Walking Leg Swings 10m Grapevine Drill (each direction) 15sec Lateral Shuffles 15sec A-Skip Drill 5-minute easy jog

Conditioning

B

5km Run

Perform a 5k Run.

Monday
Lower Body Strength + Upper Body Unilateral (W1D2)

Prep

A

Full Body Warm-up

2-3 Min on any machine 
into
 2 Rounds: 4 Walkouts 4 Spiderman Lunge Rotations (each side) 10 Banded Good Mornings 10 Banded Pull Aparts 6 Bodyweight Squats 6 Kneeling or Full Push-ups

B

Back Squat

4 x 8

C

Barbell Deadlift

3 x 8

D

Wall Sit

2 x 1:00

E

1-Arm DB Row

3 x 8

F

DB Reverse Lunge

3 x 8

G

S/A DB Shoulder Press

3 x 8

H

KB Deadbug

3 x 12

Wednesday
Pyramid Intervals (W1D4)

Prep

A

Running Warm-up

2 rounds: 5m Walking Lunges with Overhead Reach 5m Walking on the Balls of Your Feet 5m Reverse Heel Walk with Arm Circles 5m Alternating Walking Leg Swings 10m Grapevine Drill (each direction) 15sec Lateral Shuffles 15sec A-Skip Drill 5-minute easy jog

Circuit

B

400m run at RPE 4-5 (easy) 600m run at RPE 5-6 (moderate) 800m run at RPE 6-7 (moderately hard) 600m run at RPE 5-6 (moderate) 400m run at RPE 4-5 (easy) Rest: 2:00 between each distance

Thursday
Upper Body Strength + Lower Body Unilateral (W1D5)

Prep

A

Full Body Warm-up

2-3 Min on any machine 
into
 2 Rounds: 4 Walkouts 4 Spiderman Lunge Rotations (each side) 10 Banded Good Mornings 10 Banded Pull Aparts 6 Bodyweight Squats 6 Kneeling or Full Push-ups

B

Barbell Bench Press

4 x 8

C

Bent Over Row

3 x 8

D

Overhead Press

3 x 8

E

Bulgarian Split Squat

3 x 8

F

Single Leg RDL

3 x 8

G

Paloff Press

3 x 12

H

Plank

2 x 1:00

Friday
Hyrox Foundations (W1D6)

Prep

A

Conditioning Warm-up

2-3 Min on any machine into 2 Rounds 10 Wall Leaning Calf Raises 10 Tib Wall Raises 6 Active Squat Thoracic Rotations (each side) 10 Banded Shoulder Press 12 Reverse Lunges

Circuit

B

EMOM 10min Min 1: 20 Air Squats Min 2: Recovery Run (easy pace) Rest 2min AMRAP 10min 200m Run 10 Push-ups 15 Butterfly Sit-ups Rest 2min EMOM 10min Min 1: 10-15 Lateral Jumps Over DB (1 rep = 1 Jump) Min 2: Recovery Run (easy pace)

Coach
More from Liz May Fit
coach-avatar Lizzie May

FAQs
Who is this program suitable for?
This program is designed for men and women with a basic understanding of exercise and lifting techniques, aiming to improve their performance in Hybrid race. Whether you have prior experience or are new to the sport, this program will help enhance your strength, speed, and overall fitness.
What equipment do I need?
You will need access to a gym with basic equipment such as dumbbells, barbells, kettlebells, and cardio machines. Specific race equipment like sleds and wall balls are also highly recommended to get the most out of the training program.
How many workouts are included each week?
The program includes 2x gym strength sessions, 2x running sessions for aerobic capacity and speed, and 1x hybrid conditioning session to build mental fortitude and resilience. This structure ensures a balanced approach to resistance, endurance, and skill training.
What if I am new to lifting or running?
If you are new to lifting, it's recommended to seek one-on-one personal training sessions to master the techniques before starting this program. For running, having some exposure up to 5km distances is beneficial, but the program provides structured training to help you improve.
Will I get guidance from a coach during the program?
Yes, Coach Lizzie is available to answer your questions through the in-app chat feature. This ensures you receive personalized guidance and support throughout your 12-week Hybrid training program.
Does this program include nutritional advice?
This is a workout-only program. However, when you sign up, you will receive a supplementary PDF with guidelines on structuring your nutrition and diet to maximize your training results.
How long will I have access to the program?
You will have access to the program for an entire year. The app features are accessible for the full 12 weeks, plus an additional week after the program ends. This extra time allows you to catch up on any workouts you may have missed during the 12 weeks.
Can I pick my start date?
Yes, when you sign up for the program, you can select your start date. It's recommended to align the end of the 12-week program with your race day for optimal preparation.
I only have 8 weeks until my race. Can I still follow the program?
Absolutely! I recommend following the program as it is written, but skip weeks 4, 7, 9, and 11. This will ensure you build a strong foundation, transitions through strength and power phases, and have an effective tapering period before your race.
The Proof
verified-athlete-avatar Sarah

First-time Hyroxer

Verified Athlete

"The best part of this 12-week program was Lizzie’s support! She always went the extra mile with encouragement and check-ins. I used it to train for my first race, and it prepared me mentally and physically. Lizzie even followed up after my race, which was such a nice gesture!"

verified-athlete-avatar Emily

F45 member

Verified Athlete

"Joining this 12-week program was the best decision I made for my training. The workouts were challenging yet doable, and the support from Coach Lizzie was incredible. I finished my first race with a personal best. Thank you!"

12-Week Hybrid Gym Program
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