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IRON.VOLUME
/ 21-15-9

HYROX WOD for 30 September 2026

This is the HYROX WOD Iron Volume published for 30 September 2026 — a 21-15-9 session built around Sandbag Lunges and Burpee Broad Jumps, run to the exact prescriptions below. Estimated time is around 16 minutes including transitions between stations. Every visitor who trained this session on 30 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
  • Burpee Broad Jumps: 40m

Round 2 · 15

  • Sandbag Lunges: 62.5m
  • Burpee Broad Jumps: 30m

Round 3 · 9

  • Sandbag Lunges: 37.5m
  • Burpee Broad Jumps: 20m

Split targets · est. 16 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
Sandbag Lunges175m08:10
Burpee Broad Jumps90m05:38

Scaling notes

  • Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
  • Burpee Broad Jumps: Shorten the jump and add a full burpee if space is tight — keep the rep count.
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Frequently Asked Questions

What format is the HYROX WOD for 30 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?
Sandbag Lunges carries the biggest target time in this session at roughly 08:10. 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.