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When I was there I got vigor at about 25ish und was not oneshotted (but two shottet hehe). I think you can escape that grab by button mashing - at least it seemed to work for me, since I got released before iI was killed. Maybe try that.
If that does not help, try luring them out of the fort one by one (use a throable or something while they're not yet aggro and run back to the entrance), there they get more managable. Hope that helps.
Which will give access to an area with way lower suggested level.
Your best bet is still to go through Magma Wyrm caves, to get to Altus Plateau.
But you don't need to clear that fort out, all you need is a distraction and you can run past all the enemies. Get half of the medallion and sorceal and that's it for the fort.
Just do a quick suicide run, i basically ran around and got all the loot there only fighting a couple knights up top cuz i fancied it.
But I get what u want to say
I had the same experience, except I was trying to fight the erdtree avatar over there with me barely scratching its health while it could two-shot me. The dragon on the bridge nearby was actually easy by comparison.