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
23 sets of 1015
Pick 1
Bench Press
Strict Press
Push Press
Dips

Pull
23 sets of 1015
Pick 1
Kroc Row
Pullups
Chinups
Barbell Bent Row

Grip Work
Max Hangs
10 Second Active Hang
rest 23 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 34 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 wideangle (120140 degrees)

Core
23 Sets of 1020
Pick 1
GHD SitUps
Toes to Bar
Stability Ball Situp
Med Ball Situp


MSP
3 Rounds
68 x with 1015 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 23 minutes after each round.


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