/ 21-15-9
HYROX WOD for 19 September 2026
This is the HYROX WOD Iron Volume published for 19 September 2026 — a 21-15-9 session built around Rowing and Wall Balls, run to the exact prescriptions below. Estimated time is around 11 minutes including transitions between stations. Every visitor who trained this session on 19 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
- Rowing: 600m
- Wall Balls: 21 reps
Round 2 · 15
- Rowing: 500m
- Wall Balls: 15 reps
Round 3 · 9
- Rowing: 300m
- Wall Balls: 9 reps
Split targets · est. 11 min
Go out controlled on 21 — most of this workout is won or lost holding your round-two pace, not your round-one speed.
| Station | Prescribed | Target split |
|---|---|---|
| Rowing | 1400m | 07:00 |
| Wall Balls | 45 reps | 02:42 |
Scaling notes
- Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
- Wall Balls: Lighter ball or a lower target height is fine — keep the rep count as prescribed.
Frequently Asked Questions
What format is the HYROX WOD for 19 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?
Rowing carries the biggest target time in this session at roughly 07:00. No rower? Sub an air bike for calories, or run double the distance at an easy pace.
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.