/ 21-15-9
HYROX WOD for 22 September 2026
This is the HYROX WOD Iron Volume published for 22 September 2026 — a 21-15-9 session built around Sandbag Lunges, Sled Push and Sled Pull, run to the exact prescriptions below. Estimated time is around 39 minutes including transitions between stations. Every visitor who trained this session on 22 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
- Sandbag Lunges: 75m
- Sled Push: 75m
- Sled Pull: 75m
Round 2 · 15
- Sandbag Lunges: 62.5m
- Sled Push: 62.5m
- Sled Pull: 62.5m
Round 3 · 9
- Sandbag Lunges: 37.5m
- Sled Push: 37.5m
- Sled Pull: 37.5m
Split targets · est. 39 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 |
|---|---|---|
| Sandbag Lunges | 175m | 08:10 |
| Sled Push | 175m | 11:05 |
| Sled Pull | 175m | 16:55 |
Scaling notes
- Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
- Sled Push: No sled? Load a loaded carry (heavy front-rack or zercher) for the same distance instead.
- Sled Pull: No sled? Use a rope/band pull-through or a weighted backward drag for the same distance.
Frequently Asked Questions
What format is the HYROX WOD for 22 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 16:55. 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.