/ 21-15-9
HYROX WOD for 6 September 2026
This is the HYROX WOD Iron Volume published for 6 September 2026 — a 21-15-9 session built around Sled Push and SkiErg, run to the exact prescriptions below. Estimated time is around 13 minutes including transitions between stations. Every visitor who trained this session on 6 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
- Sled Push: 50m
- SkiErg: 400m
Round 2 · 15
- Sled Push: 37.5m
- SkiErg: 300m
Round 3 · 9
- Sled Push: 25m
- SkiErg: 200m
Split targets · est. 13 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 |
|---|---|---|
| Sled Push | 112.5m | 07:08 |
| SkiErg | 900m | 04:30 |
Scaling notes
- Sled Push: No sled? Load a loaded carry (heavy front-rack or zercher) for the same distance instead.
- 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 6 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 07:08. 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.