/ 21-15-9
HYROX WOD for 2 October 2026
This is the HYROX WOD Iron Volume published for 2 October 2026 — a 21-15-9 session built around Farmers Carry, Sled Pull and Sled Push, run to the exact prescriptions below. Estimated time is around 23 minutes including transitions between stations. Every visitor who trained this session on 2 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.
21-15-9, for time
Round 1 · 21
- Farmers Carry: 100m
- Sled Pull: 50m
- Sled Push: 50m
Round 2 · 15
- Farmers Carry: 75m
- Sled Pull: 37.5m
- Sled Push: 37.5m
Round 3 · 9
- Farmers Carry: 50m
- Sled Pull: 25m
- Sled Push: 25m
Split targets · est. 23 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 |
|---|---|---|
| Farmers Carry | 225m | 02:49 |
| Sled Pull | 112.5m | 10:53 |
| Sled Push | 112.5m | 07:08 |
Scaling notes
- Farmers Carry: Drop the load before you drop the distance — grip failure is the usual limiter.
- Sled Pull: No sled? Use a rope/band pull-through or a weighted backward drag for the same distance.
- Sled Push: No sled? Load a loaded carry (heavy front-rack or zercher) for the same distance instead.
Frequently Asked Questions
What format is the HYROX WOD for 2 October 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 10:53. 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.