HYROX WOD for 8 September 2026
This is the HYROX WOD Iron Volume published for 8 September 2026 — a Intervals session built around Farmers Carry, Burpee Broad Jumps, SkiErg and Sandbag Lunges, run to the exact prescriptions below. Estimated time is around 8 minutes including transitions between stations. Every visitor who trained this session on 8 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.
Intervals — 8 × (40s work / 20s rest)
- Farmers Carry: 35m
- Burpee Broad Jumps: 15m
- SkiErg: 150m
- Sandbag Lunges: 20m
Rotate through stations each work interval.
Split targets · est. 8 min
Match the work window, not your max. Consistent output across every interval beats a fast first round and a slow last one.
| Station | Prescribed | Target split |
|---|---|---|
| Farmers Carry | 35m | 00:26 |
| Burpee Broad Jumps | 15m | 00:56 |
| SkiErg | 150m | 00:45 |
| Sandbag Lunges | 20m | 00:56 |
Scaling notes
- Farmers Carry: Drop the load before you drop the distance — grip failure is the usual limiter.
- 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.
- Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.