/ EMOM
HYROX WOD for 1 October 2026
This is the HYROX WOD Iron Volume published for 1 October 2026 — a EMOM session built around Sandbag Lunges, Burpee Broad Jumps and Farmers Carry, run to the exact prescriptions below. Estimated time is around 12 minutes including transitions between stations. Every visitor who trained this session on 1 October 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.
EMOM — 12 min, every 60s
- Sandbag Lunges: 20m
- Burpee Broad Jumps: 15m
- Farmers Carry: 35m
Rotate through this list each interval.
Split targets · est. 12 min
The clock is the rest. Finish each station with time to breathe before the next minute starts; if you are racing the buzzer, drop the target amount.
| Station | Prescribed | Target split |
|---|---|---|
| Sandbag Lunges | 20m | 00:56 |
| Burpee Broad Jumps | 15m | 00:56 |
| Farmers Carry | 35m | 00:26 |
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.
- Farmers Carry: Drop the load before you drop the distance — grip failure is the usual limiter.
Frequently Asked Questions
What format is the HYROX WOD for 1 October 2026?
It's a EMOM workout. The clock is the rest. Finish each station with time to breathe before the next minute starts; if you are racing the buzzer, drop the target amount.
Which station is hardest in this session?
Sandbag Lunges carries the biggest target time in this session at roughly 00:56. 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.