Fitness Racing By The EMOM Co.
The EMOM Co.
Train with purpose. Race with confidence.
Fitness Racing by EMOMCo is a Hyrox-specific program designed to get you race-ready with focused, effective training. Built in the EMOMCo style - structured, scalable, and time-conscious, this program helps you build strength, endurance, and confidence to perform when it matters most.
Each day, you’ll follow a well-rounded plan that targets the exact demands of a Hyrox race: sleds, running, wall balls, burpee broad jumps, and more. No fluff. No wasted time. Just workouts that move the needle.
This is not a random mix of Metcons. Every piece has a purpose, whether you’re building your engine, dialing in your pacing, or fine-tuning race-day skills.
One Track. Three Levels. Every workout is offered in three levels of difficulty:
Level 3: For advanced athletes and experienced Hyrox racers.
Level 2: For intermediate athletes with a solid fitness base.
Level 1: For newer athletes or anyone easing into this style of training.
No matter where you’re starting, you’ll know exactly how to show up and push your edge.
You’ll train hard, recover well, and build momentum week after week—with programmed intensities, progressive strength cycles, and intervals designed to simulate real race conditions.
Whether you’re stepping into your first Hyrox or gunning for a podium finish, Fitness Racing by EMOMCo gives you the structure, support, and sweat equity to make it happen.
Show up. Keep Chasing.
Warm Up
A
10:00 AMRAP For Quality: 15/10 Calorie Bike Erg 5/side Cossack Squats 15 Banded Good Mornings 5/side Alternating Explosive Jumping Lunges Then, spend about 10:00 activating the glutes, hips, and posterior chain.
Lower Strength
B
Barbell Squat 3 x 10 Reps Load Goal: 55-60% Double Dumbbell Bulgarian Split Squats 3 x 10 Reps / Side Double Dumbbell RDL 3 x 15 Reps Russian Twists 6 Sets: (3:00 straight through) 15sec ON / 15sec OFF *you can use a medicine ball, a Dumbbell, barbell plate, or no weight for these.
Circuit
C
Level 3: 20:00 AMRAP 400m Run 50m Double Kettlebell Farmer's Carry (70/53) 50m Bodyweight Lunge 20/15 Calorie Fan Bike ____________________ Level 2: 20:00 AMRAP 400m Run 50m Double Kettlebell Farmer's Carry (53/35) 50m Bodyweight Lunge 15/12 Calorie Fan Bike ____________________ Level 1: 20:00 AMRAP 300m Run 50m Double Kettlebell Farmer's Carry (35/26) 25m Bodyweight Lunge 13/10 Calorie Fan Bike
Accessory
D
Sled Push 5 Rounds: 30sec ON / 1:00 OFF Sled Push @ Hyrox Weight 3 Sets: 15 Tibialis Raises 10/Side Single Leg Calf Raises
Circuit
A
Warm Up 3 Sets: 15 Tibialis Raises 10/side Single Leg Calf Raises
Running Intervals
B
Prep 10:00 Easy Jog Primer: 2 Rounds: 1:00 Run @ Hyrox Pace 1:00 Easy Jog 30sec Run @ Mile Pace 1:00 Easy Jog 1:00 Rest - rest 3:00-5:00 before beginning main set - Main Set (18:00 at Hyrox Pace) 6 Rounds: 3:00 Run @ Hyrox Pace 1:30 Rest Cool Down 5:00-10:00 Easy Jog *For most, your Hyrox Running Pace is going to be your 10K-Half Marathon pace. Hyrox demands 8km of running, almost all of which is done with compromised lungs and muscle stamina. For Our Running Progressions. I would begin the progression with your Hyrox pace closer to a half marathon and then throughout this 12 week progression, you can begin to increase the pace throughout if you are able.
Conditioning
C
From 0:00 - 8:00 - 8:00 Ski @ Hyrox Race Pace From 10:00 - 20:00 - 10:00 AMRAP 8 Burpee Box Jumps (24/20inch Box) 15m Sled Pull (Hyrox Weight) From 22:00-30:00 8:00 Row @ Hyrox Race Pace ___________________________________________ Hyrox Sled Push Weights: Women Open: 102kg Men Open / Mixed: 152kg Women Pro: 152kg Men Pro: 202kg Hyrox Sled Pull Weights: Women Open: 78kg Men Open / Mixed: 103kg Women Pro: 103kg Men Pro: 153kg ___________________________________________ Sled Push Substitutes: Standing C2 Bike ion Damper 10 Walking Lunges Plate Pushes Car Pushes (Im only kind of joking!) Sled Pull Substitutes: Supinated Pull-Ups Gorilla Rows Sumo-Deadlift High Pulls (kettlebell or barbell)
Warm up
A
Warm Up 5:00 Easy Bike Erg 3 Rounds For Quality: 15/12 Calorie Bike Erg 15 Kettlebell Swings (light) 15 Air Squats w/ Hip Halo (around knees) Then, spend about 10 minutes getting your glutes, quads, posterior chain, and shoulders ready to go
Conditioning
B
Level 3: 15:00 EMOM Min 1: 5 Power Cleans + 5 Front Squats (155/105) Min 2: Max Calorie Bike Erg Min 3: Rest directly into........ 15:00 EMOM Min 1: 20/16 Calorie Bike Erg Min 2: Max Devil's Press (50/35) Min 3: Rest ____________________ Level 2: 15:00 EMOM Min 1: 5 Power Cleans + 5 Front Squats (135/95) Min 2: Max Calorie Bike Erg Min 3: Rest directly into........ 15:00 EMOM Min 1: 15/12 Calorie Bike Erg Min 2: Max Devil's Press (40/30) Min 3: Rest ____________________ Level 1: 15:00 EMOM Min 1: 5 Power Cleans + 5 Front Squats (105/75) Min 2: Max Calorie Bike Erg Min 3: Rest directly into........ 15:00 EMOM Min 1: 13/11 Calorie Bike Erg Min 2: Max Devil's Press (35/25) Min 3: Rest
Accessory
C
Copenhagen Plank 3 x 30sec Side *you can do this with a bent knee or straight leg. The farther away that you are from the bench, the harder it is going to be. DB Zottman Curls 3 x 15 Reps Dumbbell Lateral Raises 3 x 15 Reps
Warm up
A
3 Sets: 15 Tibialis Raises 10/side Single Leg Calf Raises
Circuit
B
30:00 Zone 2 Easy Run "Zone 2" can be defined for most as a pace where you could hold a conversation during the workout, but you would almost prefer not to....if that makes sense. I do not want it to feel like a walk in the park but I also do not want it to feel like it is beating down your body. The goal of Zone 2 work is to build an aerobic foundation with minimal stress and fatigue.
Upper Strength
C
DB Bench Press 4 x 10 Reps Every 2:00 Effort Goal: 8/10
Upper Strength
D
Band Assisted Strict Pull-ups 3 x 15 Reps *use appropriate band assistance to hip the desired rep range.
Upper Strength
E
Seated Dumbbell Arnold Shoulder Press 3 x 12 Reps
Upper Strength
F
Dumbbell Bent Over Single Arm Row 3 x 10 Reps / side *1sec pause at the top of each rep
Upper Strength
G
Grip Endurance Bar Dead Hang 2 Sets - Max Time Hang - rest 2:00 between attempts -
Warm up
A
3 Rounds For Quality: 1:00 Easy Row 5 Inch Worms 15 Air Squats 1:00 Easy Ski 10/side Half Kneeling Single Arm Dumbbell Shoulder Press Spend about 10:00 Activating Glutes, Hips, Shoulders, and Posterior Chain.
Racing Big Effort
B
Level 3: 4:00 ON / 2:00 OFF For 42:00 (7 sets) 20/15 Calorie Ski Erg 20 Wall Balls (20/14, to a 10/9ft Target) 15 Lateral Burpees Over The Rower Max Calorie Row w/ Remaining Time ____________________ Level 2: 4:00 ON / 2:00 OFF For 42:00 (7 sets) 16/13 Calorie Ski Erg 16 Wall Balls (20/14, to a 10/9ft Target) 12 Lateral Burpees Over The Rower Max Calorie Row w/ Remaining Time ____________________ Level 1: 4:00 ON / 2:00 OFF For 36:00 (6 sets) 13/10 Calorie Ski Erg 15 Wall Balls (14/10, to a 10/9ft Target) 10 Lateral Burpees Over The Rower Max Calorie Row w/ Remaining Time
Accessory
C
4 Rounds For Quality: 15m Sled Push @ Hyrox Weight 15/side Banded TKE 15 Seated Weighted Calf Raises
The Keep Chasing Challenge 2
A
From 50:00 - 90:00 Keep Chasing Challenge V2 Workout 4 Level 4: Minute 1&2: 400m Run Minute 3: 20 Box Jump Overs/Step Down (24/20) Minute 4: 10 Clean and Jerks (155/105) Minute 5: Optional Rest ____________________ Level 3: Minute 1&2: 400m Run Minute 3: 15 Box Jump Overs/Step Down (24/20) Minute 4: 10 Clean and Jerks (135/95) Minute 5: Optional Rest ____________________ Level 2: Minute 1&2: 300m Run Minute 3: 15 Box Jump Overs/Step Down (24/20) Minute 4: 8 Clean and Jerks (135/95) Minute 5: Optional Rest ____________________ Level 1: Minute 1&2: 300m Run Minute 3: 10 Box Jump Overs/Step Down (24/20) Minute 4: 8 Clean and Jerks (115/85) Minute 5: Optional Rest I really like this workout. The barbell and the running combo are opposite ends of the fitness spectrum. Even though the weight is light, it still takes strength and skill to get through it quickly. The running is on that other end. It takes grit and aerobic fitness to continue to make it through the run. This one is made to be gritty. Challenge V2 Week 4. Half way done.
No fluff. No guesswork. Just focused training that gets you stronger, faster, and fully prepared for race day—and beyond.
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Fitness Racing By The EMOM Co.
Fitness Racing By The EMOM Co.
Fitness Racing By The EMOM Co.
