Skip to main content
IRON.VOLUME
/ EMOM

HYROX WOD for 11 September 2026

This is the HYROX WOD Iron Volume published for 11 September 2026 — a EMOM session built around SkiErg, Sled Push, Burpee Broad Jumps and Farmers Carry, run to the exact prescriptions below. Estimated time is around 12 minutes including transitions between stations. Every visitor who trained this session on 11 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.

EMOM — 12 min, every 60s

  1. SkiErg: 150m
  2. Sled Push: 15m
  3. Burpee Broad Jumps: 15m
  4. Farmers Carry: 35m

Rotate through this list each interval.

Split targets · est. 12 min

The clock is the rest. Finish each station with time to breathe before the next minute starts; if you are racing the buzzer, drop the target amount.

StationPrescribedTarget split
SkiErg150m00:45
Sled Push15m00:57
Burpee Broad Jumps15m00:56
Farmers Carry35m00:26

Scaling notes

  • SkiErg: No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
  • Sled Push: No sled? Load a loaded carry (heavy front-rack or zercher) for the same distance instead.
  • Burpee Broad Jumps: Shorten the jump and add a full burpee if space is tight — keep the rep count.
  • Farmers Carry: Drop the load before you drop the distance — grip failure is the usual limiter.
Open in generator

Frequently Asked Questions

What format is the HYROX WOD for 11 September 2026?
It's a EMOM workout. The clock is the rest. Finish each station with time to breathe before the next minute starts; if you are racing the buzzer, drop the target amount.
Which station is hardest in this session?
Sled Push carries the biggest target time in this session at roughly 00:57. 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.