/ AMRAP
HYROX WOD for 12 September 2026
This is the HYROX WOD Iron Volume published for 12 September 2026 — a AMRAP session built around Rowing, Sled Push, SkiErg and Burpee Broad Jumps, run to the exact prescriptions below. Estimated time is around 12 minutes including transitions between stations. Every visitor who trained this session on 12 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: 400m
- Sled Push: 37.5m
- SkiErg: 400m
- Burpee Broad Jumps: 20m
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 | 400m | 02:00 |
| Sled Push | 37.5m | 02:23 |
| SkiErg | 400m | 02:00 |
| Burpee Broad Jumps | 20m | 01:15 |
Scaling notes
- Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
- 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.
- Burpee Broad Jumps: Shorten the jump and add a full burpee if space is tight — keep the rep count.
Frequently Asked Questions
What format is the HYROX WOD for 12 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?
Sled Push carries the biggest target time in this session at roughly 02:23. 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.