/ AMRAP
HYROX WOD for 4 September 2026
This is the HYROX WOD Iron Volume published for 4 September 2026 — a AMRAP session built around Sled Push, Sled Pull, Burpee Broad Jumps and SkiErg, run to the exact prescriptions below. Estimated time is around 12 minutes including transitions between stations. Every visitor who trained this session on 4 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.
AMRAP 12 minutes
- Sled Push: 37.5m
- Sled Pull: 50m
- Burpee Broad Jumps: 30m
- SkiErg: 300m
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 |
|---|---|---|
| Sled Push | 37.5m | 02:23 |
| Sled Pull | 50m | 04:50 |
| Burpee Broad Jumps | 30m | 01:53 |
| SkiErg | 300m | 01:30 |
Scaling notes
- Sled Push: No sled? Load a loaded carry (heavy front-rack or zercher) for the same distance instead.
- Sled Pull: No sled? Use a rope/band pull-through or a weighted backward drag for the same distance.
- Burpee Broad Jumps: Shorten the jump and add a full burpee if space is tight — keep the rep count.
- SkiErg: No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
Frequently Asked Questions
What format is the HYROX WOD for 4 September 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?
Sled Pull carries the biggest target time in this session at roughly 04:50. No sled? Use a rope/band pull-through or a weighted backward drag for the same distance.
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.