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IRON.VOLUME
/ 21-15-9

HYROX WOD for 15 September 2026

This is the HYROX WOD Iron Volume published for 15 September 2026 — a 21-15-9 session built around Sled Pull, Burpee Broad Jumps and Farmers Carry, run to the exact prescriptions below. Estimated time is around 37 minutes including transitions between stations. Every visitor who trained this session on 15 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 Pull: 100m
  • Burpee Broad Jumps: 60m
  • Farmers Carry: 150m

Round 2 · 15

  • Sled Pull: 75m
  • Burpee Broad Jumps: 50m
  • Farmers Carry: 125m

Round 3 · 9

  • Sled Pull: 50m
  • Burpee Broad Jumps: 30m
  • Farmers Carry: 75m

Split targets · est. 37 min

Go out controlled on 21 — most of this workout is won or lost holding your round-two pace, not your round-one speed.

StationPrescribedTarget split
Sled Pull225m21:45
Burpee Broad Jumps140m08:45
Farmers Carry350m04:23

Scaling notes

  • Sled Pull: No sled? Use a rope/band pull-through or a weighted backward drag for the same distance.
  • 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.
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Frequently Asked Questions

What format is the HYROX WOD for 15 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 Pull carries the biggest target time in this session at roughly 21:45. No sled? Use a rope/band pull-through or a weighted backward drag for the same distance.
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.