/ 21-15-9
HYROX WOD for 7 September 2026
This is the HYROX WOD Iron Volume published for 7 September 2026 — a 21-15-9 session built around Sled Push, Wall Balls and Farmers Carry, run to the exact prescriptions below. Estimated time is around 22 minutes including transitions between stations. Every visitor who trained this session on 7 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: 75m
- Wall Balls: 21 reps
- Farmers Carry: 200m
Round 2 · 15
- Sled Push: 62.5m
- Wall Balls: 15 reps
- Farmers Carry: 150m
Round 3 · 9
- Sled Push: 37.5m
- Wall Balls: 9 reps
- Farmers Carry: 100m
Split targets · est. 22 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 | 175m | 11:05 |
| Wall Balls | 45 reps | 02:42 |
| Farmers Carry | 450m | 05:38 |
Scaling notes
- Sled Push: No sled? Load a loaded carry (heavy front-rack or zercher) for the same distance instead.
- Wall Balls: Lighter ball or a lower target height is fine — keep the rep count as prescribed.
- Farmers Carry: Drop the load before you drop the distance — grip failure is the usual limiter.
Frequently Asked Questions
What format is the HYROX WOD for 7 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.