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IRON.VOLUME
/ 21-15-9

HYROX WOD for 1 September 2026

This is the HYROX WOD Iron Volume published for 1 September 2026 — a 21-15-9 session built around Burpee Broad Jumps, Sled Push and Sandbag Lunges, run to the exact prescriptions below. Estimated time is around 24 minutes including transitions between stations. Every visitor who trained this session on 1 September 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

  • Burpee Broad Jumps: 40m
  • Sled Push: 75m
  • Sandbag Lunges: 50m

Round 2 · 15

  • Burpee Broad Jumps: 30m
  • Sled Push: 62.5m
  • Sandbag Lunges: 37.5m

Round 3 · 9

  • Burpee Broad Jumps: 20m
  • Sled Push: 37.5m
  • Sandbag Lunges: 25m

Split targets · est. 24 min

Go out controlled on 21 — most of this workout is won or lost holding your round-two pace, not your round-one speed.

StationPrescribedTarget split
Burpee Broad Jumps90m05:38
Sled Push175m11:05
Sandbag Lunges112.5m05:15

Scaling notes

  • Burpee Broad Jumps: Shorten the jump and add a full burpee if space is tight — keep the rep count.
  • Sled Push: No sled? Load a loaded carry (heavy front-rack or zercher) for the same distance instead.
  • Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
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Frequently Asked Questions

What format is the HYROX WOD for 1 September 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?
Sled Push carries the biggest target time in this session at roughly 11:05. No sled? Load a loaded carry (heavy front-rack or zercher) for the same distance instead.
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.