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IRON.VOLUME
/ AMRAP

HYROX WOD for 16 September 2026

This is the HYROX WOD Iron Volume published for 16 September 2026 — a AMRAP session built around Rowing and Sandbag Lunges, run to the exact prescriptions below. Estimated time is around 12 minutes including transitions between stations. Every visitor who trained this session on 16 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: 300m
  • Sandbag Lunges: 37.5m

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.

StationPrescribedTarget split
Rowing300m01:30
Sandbag Lunges37.5m01:45

Scaling notes

  • Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
  • Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
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Frequently Asked Questions

What format is the HYROX WOD for 16 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?
Sandbag Lunges carries the biggest target time in this session at roughly 01:45. No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
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.