12-Week Hyrox Race Ready Program
LizMayFit
Functional Fitness, Functional TrainingYou’re fit. You train hard.
Maybe even a Hyrox race or two.
But you're questioning: Am I ready for my next race??
The 12-Week HYROX Race Ready Program is designed for athletes exactly in this position.
Across 12 structured weeks, you’ll follow a clear plan that shows you what to do, why you’re doing it, and how hard it should feel.
You’ll build fitness gradually, improve your running, and develop confidence without guessing or burning yourself out.
Every session has a purpose. Nothing is random.
Welcome Guide
A
Read the Welcome Guide: https://shorturl.at/rkpZD **If you didn't receive this welcome guide via email, check spam — or email lizzie@lizmayfit.com and we’ll sort it immediately**
Warm-up
B
2-3 min on any machine, easy pace 2 Rounds: Good Mornings x 10 reps Deep Squat to Hamstring Stretch x 6 reps Scapular Push-ups x 8 reps
Push Control
C
4-6 minutes for quality Cycle through the exercises at a controlled pace, rest when needed. Weights should be light-moderate. Tempo Goblet Squat x 6 slow reps @ 3–1–1 tempo > Elevate heels if you struggle to get below parallel > Keep knees pushed forward + chest tall Z-Press x 6 reps @ 2–1–2 tempo > Ribs down, vertical press path, long spine.
D
Suitcase Elevated Split Squat
6 x 6
Upper Push Endurance
E
8-minute AMRAP (for quality): [As Many Rounds As Possible] 6–8x DB Floor Press 6–8x Lying Ball Chest Throw (light weight) 4–10x Push-Ups (kneeling, hands- or feet-elevated based on ability) Aim for 3-4 controlled rounds, no rushing. Add rest where needed.
Core + Grip
F
2-3 rounds: 30sec Heavy Farmer Carry 30sec March with same DB/KB 20-25sec Paloff Press/side Rest 20–30 sec between rounds
Cool-down
G
20–30sec/side Couch Stretch 20–30sec/side Pigeon Stretch
Aerobic Prep
A
2-3 min easy jog or easy Erg machine
Mobility & Activation
B
2 Rounds: 6× Half Kneeling Side Hip Opener per side 6× Half Kneeling Forward Hip Opener per side 6× Leg Swings (Forward and Crossbody) per side 10× Glute Bridge March
Running Primer
C
2 Rounds: 10m A-March 10m A-Skip 10m Pogos 10m Fast Feet
HR Build-up
D
On treadmill, outside or Erg machine: 1min Easy 30sec Walk 2min Easy (70–75%) 30sec Walk 2min Moderate (70–75% effort) 30sec Walk 1min Fast (80–85% effort) 60sec Walk
E
Running
6 x 3:00
Cool-Down
F
2–3 min VERY easy jog/walk Standing Step Calf Stretch x 30sec Single Leg Hamstring Stretch x 30sec/leg
Dynamic Mobility
A
2min on any machine, easy pace 2 Rounds: Knee-Over-Toe Ankle Rocks × 10/side Spiderman Lunge + Thoracic Rotation × 4/side 90/90 Hip Switches × 6/side
Functional Prep
B
2 Rounds: Glute Bridge March × 10 reps (total) Heels Elevated Kang Squat × 6 reps Lunge Matrix (fwd/lateral/rev) × 3 rounds/leg
Skill Block
C
E2MOM x 4 Rounds Every 2 minutes, complete: Plank Forward Leans x 20sec Seated Vertical Jumps x 3–4 reps > Pop hips forward, backwards arm swing as you jump, soft landing Any remaining time in the 2 minutes is rest.
Part A
D
EMOM x 16 minutes (4 Rounds) Min 1: 10-12x Wall Balls Min 2: 20 x DB Walking Lunges (total reps) Min 3: 8-10 x Burpee Plate Hops Min 4: 8-12 calories Row Coaching Notes: > This is low-stress learning. Focus on smooth breathing. > Wall balls: use a weight that allows you to hit the race target height > Lunges: use 60% sandbag race weight in each hand > Burpees: step-in from the burpee to control HR > You can swap Rower for any other cardio machine (working for 45sec)
Part B
E
3-4 Rounds: 2min Row 2min Incline Jog @ 3-5% Pacing: > Effort: You should be able to talk in almost sentences throughout > Incline is optional. Shorten your stride, keep your chest open, don't fight the incline. > Swap Row for SkiErg or Assault Bike
Warm-up
A
2-3 min on any machine, easy pace 2 Rounds: 5x/side Quadruped T-Spine Rotations 10x Seated Straddle Good Mornings 20sec/side Single Leg Glute Bridge Hold 10x Banded Pull Aparts
Hinge Control
B
4 minutes for quality > Cycle through the exercises at a controlled pace, rest when needed. > Weights should be light-moderate. KB Swings (light) x 6 power reps > Hinge back, snap tall, no squat pattern. Deadbugs x 4/side > Pelvis still, ribs down, slow limbs.
C
Dual KB Sumo Deadlift
6 x 6
Pull + Power Complex
D
E3MOM x 12min (4 rounds) Every 3 minutes, complete the following exercises: 8x Chest-Supported DB Rows (heavy-ish) 8x DB High Pulls (light–moderate, powerful) 3x Medball Rotational Throws > Swap side each round > Any remaining time in the 3min is rest
Carry Complex
E
3 rounds: 30sec Single-Arm Farmer Carry (L) 30sec Single-Arm Farmer Carry (R) 20m Dual KB Farmer's Carry Rest as needed between rounds Coaching notes: > Use a weight that allows you to fold your form and grip for the entire round. > You can build up the weight across the rounds.
Cool-down
F
30sec Box Lat Stretch 30sec/side Scorpion Stretch
Mobility & Activation
A
2 Rounds: 6× Half Kneeling Hip Opener per side 4× Kneeling Forward Hip Opener per side 6× Leg Swings (Forward and Crossbody) per side 10× Glute Bridge March
Running Primer
B
2 Rounds: 10m Tip Toe Walk 10m Heel Walk 10m Pogos
C
Running
1 x 25:00
Cool-Down
D
2–3 min Walk Walk The Dog x30sec Seated Glute Stretch x 30sec/side
Lizzie May
Certified Hyrox Performance Coach and Personal Trainer with experience competing in CrossFit and Hyrox events. My coaching blends strength, endurance, and race-specific strategy to help you build confidence, efficiency, and resilience.
You need to train with structure. This program gives you a clear path — so you stop guessing and start feeling prepared.
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