Strength Workouts for Hyrox and DEKAFIT

This video brings you through specific workouts that will make you stronger form HYROX and DEKAFIT.

Workouts below

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Main Lift
-Deadlifts
-Squats
-Strict Press

Rep Range Under 10
-4 x 2
-3 x 3
-3 x 2, 2 x 1
-ETC

Accessory work

Push
2-3 sets of 10-15
Pick 1
-Bench Press
-Strict Press
-Push Press
-Dips

Pull
2-3 sets of 10-15
Pick 1
-Kroc Row
-Pull-ups
-Chin-ups
-Barbell Bent Row

Grip Work
Max Hangs
10 Second Active Hang
rest 2-3 minutes
Maxhangs should be high on intensity and heavy on rest. To create the desired intensity using a ledge (fingerboard), or add weight to your hang. Option to add fat grip to bar or do with towel hang. This will be too easy on a straight bar without adding a ton of weight.

You should feel like you have 3-4 seconds left in the tank from each hang. The intensity of the hold should be high (9/10). Keep shoulder engaged by pulling your shoulders away from your ears and hold your arms with a wide-angle (120-140 degrees)

Core
2-3 Sets of 10-20
Pick 1
-GHD Sit-Ups
-Toes to Bar
-Stability Ball Sit-up
-Med Ball Sit-up


MSP
3 Rounds
6-8 x with 10-15 seconds rest x 2 Minutes.

Each rep should be as explosive as possible - choose a weight that you can move through as explosively as possible. If you can not explode through each rep then reduce the weight.
The short set and rest will help you work at a high rate of power for a longer duration.

Rest 2-3 minutes after each round.


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