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IRON.VOLUME
/ Intervals

HYROX WOD for 16 August 2026

This is the HYROX WOD Iron Volume published for 16 August 2026 — a Intervals session built around Burpee Broad Jumps, Wall Balls, SkiErg and Rowing, run to the exact prescriptions below. Estimated time is around 8 minutes including transitions between stations. Every visitor who trained this session on 16 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.

Intervals — 8 × (40s work / 20s rest)

  1. Burpee Broad Jumps: 15m
  2. Wall Balls: 15 reps
  3. SkiErg: 150m
  4. Rowing: 100m

Rotate through stations each work interval.

Split targets · est. 8 min

Match the work window, not your max. Consistent output across every interval beats a fast first round and a slow last one.

StationPrescribedTarget split
Burpee Broad Jumps15m00:56
Wall Balls15 reps00:54
SkiErg150m00:45
Rowing100m00:30

Scaling notes

  • Burpee Broad Jumps: Shorten the jump and add a full burpee if space is tight — keep the rep count.
  • Wall Balls: Lighter ball or a lower target height is fine — keep the rep count as prescribed.
  • SkiErg: No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
  • Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
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Frequently Asked Questions

What format is the HYROX WOD for 16 August 2026?
It's a Intervals workout. Match the work window, not your max. Consistent output across every interval beats a fast first round and a slow last one.
Which station is hardest in this session?
Burpee Broad Jumps carries the biggest target time in this session at roughly 00:56. Shorten the jump and add a full burpee if space is tight — keep the rep count.
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.