Strength Workouts for Hyrox and DEKAFIT
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- Опубликовано: 6 сен 2024
- 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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Yes please. I would be interested to see some of your blended workouts.
Great content as usual. Just finished a 5-6 week hypertrophy block and now transitioning into a strength block. I was thinking of 2 heavy strength days that included all 3 major lifts (squat, deadlift, bench) for 4 weeks, but now thinking that may be too much! Might have to take your approach and use one day for squat + ancillary work, and one day for deadlift + ancillary work. Can’t wait for future videos and content. 10+ weeks to HYROX Madison!!
Really great stuff Rich! Please do give us a blended workout video!!
Great video! I really like how detailed you get with the information you are providing. I’m definitely interested in a race specific workout video. Keep putting out the awesome content.
Another great video, Rich! Thanks for the knowledge bombs and the applicable training strategies. I can't wait to throw these principles into my training next week
Muchas gracias por tu videos, me ayudan mucho. Voy a competir en mi 1º Hyrox el 19 de diciembre en Madrid. Tengo 57 años, 1.69 de altura y 70 kg de peso. Siempre he practicado artes marciales, pero este ultimo año empece con Crossfit. Tengo dos protesis de cadera de titanio. Gracias por tus videos otra vez y cuando termine el Hyrox te escribire para contarte mi experiencia.
Saludos desde España!!!
este soy yo.
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