/ AMRAP
HYROX WOD for 3 August 2026
This is the HYROX WOD Iron Volume published for 3 August 2026 — a AMRAP session built around Sandbag Lunges and Rowing, run to the exact prescriptions below. Estimated time is around 12 minutes including transitions between stations. Every visitor who trained this session on 3 August 2026 did the same workout, so it works as a shared benchmark: run the split targets below to pace it, use the scaling notes if you're missing equipment, and check the FAQ for how the day's format and stations were picked.
AMRAP 12 minutes
- Sandbag Lunges: 25m
- Rowing: 400m
Split targets · est. 12 min
Aim for a pace you could hold for twice the clock — HYROX rewards even effort over heroics in round one.
| Station | Prescribed | Target split |
|---|---|---|
| Sandbag Lunges | 25m | 01:10 |
| Rowing | 400m | 02:00 |
Scaling notes
- Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
- Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
Frequently Asked Questions
What format is the HYROX WOD for 3 August 2026?
It's a AMRAP workout. Aim for a pace you could hold for twice the clock — HYROX rewards even effort over heroics in round one.
Which station is hardest in this session?
Rowing carries the biggest target time in this session at roughly 02:00. No rower? Sub an air bike for calories, or run double the distance at an easy pace.
Can I scale this session?
Yes — every station below has a scaling note for common equipment or ability substitutions. Keep the prescribed amount or time and adjust load/height instead.