/ EMOM
HYROX WOD for 19 August 2026
This is the HYROX WOD Iron Volume published for 19 August 2026 — a EMOM session built around Farmers Carry and Wall Balls, run to the exact prescriptions below. Estimated time is around 12 minutes including transitions between stations. Every visitor who trained this session on 19 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.
EMOM — 12 min, every 60s
- Farmers Carry: 35m
- Wall Balls: 15 reps
Rotate through this list each interval.
Split targets · est. 12 min
The clock is the rest. Finish each station with time to breathe before the next minute starts; if you are racing the buzzer, drop the target amount.
| Station | Prescribed | Target split |
|---|---|---|
| Farmers Carry | 35m | 00:26 |
| Wall Balls | 15 reps | 00:54 |
Scaling notes
- Farmers Carry: Drop the load before you drop the distance — grip failure is the usual limiter.
- Wall Balls: Lighter ball or a lower target height is fine — keep the rep count as prescribed.
Frequently Asked Questions
What format is the HYROX WOD for 19 August 2026?
It's a EMOM workout. The clock is the rest. Finish each station with time to breathe before the next minute starts; if you are racing the buzzer, drop the target amount.
Which station is hardest in this session?
Wall Balls carries the biggest target time in this session at roughly 00:54. Lighter ball or a lower target height is fine — keep the rep count as prescribed.
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.