/ AMRAP
HYROX WOD for 9 September 2026
This is the HYROX WOD Iron Volume published for 9 September 2026 — a AMRAP session built around Rowing, Burpee Broad Jumps and Wall Balls, run to the exact prescriptions below. Estimated time is around 12 minutes including transitions between stations. Every visitor who trained this session on 9 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
- Rowing: 200m
- Burpee Broad Jumps: 40m
- Wall Balls: 15 reps
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 |
|---|---|---|
| Rowing | 200m | 01:00 |
| Burpee Broad Jumps | 40m | 02:30 |
| Wall Balls | 15 reps | 00:54 |
Scaling notes
- Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
- Burpee Broad Jumps: Shorten the jump and add a full burpee if space is tight — keep the rep count.
- Wall Balls: Lighter ball or a lower target height is fine — keep the rep count as prescribed.
Frequently Asked Questions
What format is the HYROX WOD for 9 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?
Burpee Broad Jumps carries the biggest target time in this session at roughly 02:30. Shorten the jump and add a full burpee if space is tight — keep the rep count.
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.