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IRON.VOLUME

HYROX Workout of the Day

HYROX WOD of the day6 Sept
21-15-9 · For time

21-15-9

  • Sled Push50 / 37.5 / 25m
  • SkiErg400 / 300 / 200m

Three rounds, descending

Seed o1ac5f
Open & share

Previous WODs

A HYROX WOD is a training session built around the same eight stations that make up the race itself — ski erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls — arranged into a classic conditioning format rather than the exact race sequence. This page publishes one shared WOD every day: the format, station selection, and every prescription are the same for every visitor, derived from the calendar date rather than a random click, so it works as a daily benchmark you can compare notes on with a training partner.

Slot the daily WOD in as a fixed session on a day when you don't want to make programming decisions — a Wednesday conditioning slot, an accessory day, or a no-thinking session between two heavier lifting days. Because the format rotates through AMRAP, EMOM, 21-15-9, and Intervals across the week, you get variety without having to plan it yourself, and every station stays within the volumes real HYROX programming actually uses.

The four formats train different qualities. AMRAP rewards pacing under fatigue — go out too hot and the back half falls apart. EMOM forces you to finish each station with time to spare, building the ability to recover mid-session the way you must between HYROX stations on race day. 21-15-9 is a sprint against descending volume, testing how fast you can move heavy or awkward loads while still fresh. Intervals fix the work/rest ratio so you can focus purely on output within each block. Want to build your own instead of taking today's? Use the HYROX Workout Generator.

Build a custom HYROX WOD →HYROX Pacing Calculator →

Frequently Asked Questions

Is the HYROX WOD of the day the same for everyone?
Yes. The day's format, station selection, and prescriptions are derived from a seed based on the UTC calendar date, so every visitor sees the identical workout until midnight UTC. That makes it usable as a shared benchmark — post your time against someone else who did the same session that day.
What time does the WOD reset?
At midnight UTC. The date shown on the card is the UTC calendar day the workout belongs to, which may already be tomorrow's date if you're checking late in the evening in a timezone ahead of UTC.
What formats does the daily WOD rotate through?
AMRAP (as many rounds as possible in a time cap), EMOM (one station per minute, on the minute), 21-15-9 (three descending rounds across two or three stations), and Intervals (fixed work/rest cycles rotating through stations). Which one shows up on a given day is picked deterministically from the date, along with which two to four HYROX stations are used.
Can I generate my own HYROX WOD instead of using today’s?
Yes — the HYROX Workout Generator lets you pick the format and stations yourself and generates a fresh, shareable session on demand, rather than the one shared session everyone gets here.
How is this different from the HYROX Workout Generator’s WOD Mode?
WOD Mode in the generator produces a new random session every time you click Generate, with your own choice of format and stations. This page shows one fixed, shared workout per day that nobody can regenerate — useful as a daily challenge or a no-decisions session when you don't want to configure anything.