Hyrox & Dekafit Training
RMR Training
Strength & Conditioning, Obstacle Course Racing, Functional Fitness, Endurance, Multi-sportI'm Rich Ryan, an elite athlete, hybrid racing coach, podcast host, and a nerd for fitness and endurance performance.
When I first saw Hyrox, I thought, "This is what I have been waiting for my entire athlete career." I thought I'd be an instant success.
I was wrong.
My first few attempts were humbling.
I went to the lab and got to work, I applied the principles, I have learned in my 10+ years as an endurance coach, CrossFit coach, and personal trainer.
I got stronger, better at the movements, and stayed fast. I added 40 lbs to my squat and deadlift and dropped 7 minutes from my time in just over 6 months, going from 1:07:22 to 1:00:35 and a 7th place finish at the Elite World Championships in Las Vegas.
As a result, I learned what work moves the needle and what is a waste of time. Now I've applied these methods to each workout in this group.
The last thing you should know is this group of athletes is not f#cking around.
Everyone in this group is willing to see if they have what it takes.
This program is HARD and it works.
If you are serious about improving at Hyrox and DEKAFIT, click the free trial button below, and let's find out.
Conditioning
A
Warm - Up (E)
5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps
B1
Pallof Press
3 x 8
B2
Dead Bug
C
Back Squat
10, 8, 5, 5, 5, 5
D
Run
Conditioning
E
Deka Benchmark
1 mile Run 500 m Row 400 m Run 500 m SkiErg 400 m Run 25 Cal Assault Bike 1 mile Run - Goal of this is to push as hard a possible to set a baseline score. The blend of longer runner and machines will give us a good idea of your capacity, speed, and skill. - It is important to make this workout repeatable. Sub options below. *Sub Row with 30 Reverse Lunges #50/35 or 20 Box Jump Overs *Sub Ski with 20 Wall Ball Sit-ups or 100 m Farmers walk #60/40 * Sub Assault Bike with 20 deadball over shoulder or 20 Devils Press.
A
Bike Erg
1 x 45:00
A
Run
1 x 45:00
Conditioning
A
FTHR Bike Test
15 minute warm-up @ a comfortable but uptempo pace. FTHR Test 5 minutes @ RPE 7 5 minutes @ RPE 8 5 minutes @ RPE 9 5 minutes @ RPE 10 15-30 min cool-down Start at a comfortable but hard pace and crank up the RPE (rate of perceived exertion) every 5 minutes. This should feel very hard by the end. You can do this on a BikeErg, Assault bike, or bike trainer. Start a fresh watch before and after the test. Take your average HR for the 20 minutes and drop notes in data below.
A
Bike Erg
1 x 45:00
Conditioning
A
Warm - Up (E)
5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps
B1
Pallof Press
3 x 8
B2
Dead Bug
C
Deadlift
10, 8, 5, 5, 5, 5
D1
Strict Press
3 x 8
D2
Pull-Up
3 x 8
E1
Walking Lunges
3 x 10
E2
Russian KB Swing
3 x 10
Conditioning
F
GHD and Farmer's Walk Core
EMOTM: 8 minutes: Min1: 10 GHD Situp Min 2: Farmers Walk x 30 seconds - Sub with weighted stability ball sit-up or 20 med ball sit-ups. - Go as fast as possible during the farmers walk
A
Bike Erg
1 x 45:00
A
Run
1 x 45:00
Prep
A
Strength Run Warm-up (1)
Diaphram Stretch x 5 Air Squats x 20 Warrior Lunge with Twist x 10 Single-Leg RDL with Twist Inch Worm x 10 Thread the Needle Plank x 10 on each side Frog Pumps x 40 Banded Hip Drive Through x 10 each side Jump Squats x 10
Conditioning
B
2km Row
Do a 15-minute warm-up at an easy but uptempo pace to get your HR up. Perform a 2k Row as fast as possible. Log your time. 10 minutes easy.
Conditioning
C
Karen
For Time: Wall-ball 150 shots Use HYROX competition weight. Give yourself 5-10 minutes of a break after the 2k row and hit this as fast as possible.
A
Run
1 x 45:00
Hyrox Long Aerobic 1.1
A
AMRAP 90 mins @ easy pace 1 mile Run 1500m Row 3 Rounds 10 Walking Lunges (L/R = 2) - Load on shoulder or holding weight in your hands. 15 Burpee Broad Jumps Continue at an easy pace for desired time.
Rich Ryan
Rich has coached endurance, strength, and CrossFit for over a decade. He is a pioneer in training for Hyrox and DEKAFT space and has produced top finishers at championship races. - DEKAFIT 2022 World Champion - 2 place 2022 DEKASTRONG World Championships - 7th Place 20221/2022 Hyrox World Championships PRs DEKAFIT - 28:53 HYROX - 60:25 DEKASTRONG - 11:30
Training for Hyrox and DEKAFIT is tricky. It's hard to know what is going to translate on race day. This coaching program will give you the accountability you need to keep you on track and will give you peace of mind with your training.
Start My 7-Day Free Trial
Heather W.
2022 Pro AG World Champion (1:10:43)
Verified Athlete"Rich has provided great programming for my specific goals. I have trusted his process and it has shown through my continuous progress!"
Ben S
Elite Hyrox Athlete (1:10:50 PR)
Verified Athlete"I've got Rich as a programmer/coach and it’s been nothing but upward trajectory from there - I’ve PR’ed every Hyrox since we started working together."
Jean R.
Elite Hyrox Athlete
Verified Athlete"Last weekend I was able to shave off around 14 minutes off that time to finish with a time of 1:15:12 and 9th overall in the Pro category. Thanks to my coach, Rich Ryan, for helping me in this journey. Now is time to get under 1:10:00 let’s go."
When you join a team you’re getting more than programming, you’re joining an online community.
Hyrox & Dekafit Training
Hyrox & Dekafit Training
Hyrox & Dekafit Training
