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IRON.VOLUME
/ AMRAP

HYROX WOD for 17 September 2026

This is the HYROX WOD Iron Volume published for 17 September 2026 — a AMRAP session built around SkiErg 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 17 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

  • SkiErg: 400m
  • Sandbag Lunges: 50m

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
SkiErg400m02:00
Sandbag Lunges50m02:20

Scaling notes

  • SkiErg: No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
  • 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 17 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 02:20. 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.