/ 21-15-9
HYROX WOD for 4 August 2026
This is the HYROX WOD Iron Volume published for 4 August 2026 — a 21-15-9 session built around SkiErg and Sandbag Lunges, run to the exact prescriptions below. Estimated time is around 19 minutes including transitions between stations. Every visitor who trained this session on 4 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.
21-15-9, for time
Round 1 · 21
- SkiErg: 800m
- Sandbag Lunges: 75m
Round 2 · 15
- SkiErg: 600m
- Sandbag Lunges: 62.5m
Round 3 · 9
- SkiErg: 400m
- Sandbag Lunges: 37.5m
Split targets · est. 19 min
Go out controlled on 21 — most of this workout is won or lost holding your round-two pace, not your round-one speed.
| Station | Prescribed | Target split |
|---|---|---|
| SkiErg | 1800m | 09:00 |
| Sandbag Lunges | 175m | 08:10 |
Scaling notes
- SkiErg: No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
- Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
Frequently Asked Questions
What format is the HYROX WOD for 4 August 2026?
It's a 21-15-9 workout. Go out controlled on 21 — most of this workout is won or lost holding your round-two pace, not your round-one speed.
Which station is hardest in this session?
SkiErg carries the biggest target time in this session at roughly 09:00. No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
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.