/ Intervals
HYROX WOD for 4 October 2026
This is the HYROX WOD Iron Volume published for 4 October 2026 — a Intervals session built around SkiErg, Rowing and Farmers Carry, run to the exact prescriptions below. Estimated time is around 8 minutes including transitions between stations. Every visitor who trained this session on 4 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.
Intervals — 8 × (40s work / 20s rest)
- SkiErg: 150m
- Rowing: 100m
- Farmers Carry: 35m
Rotate through stations each work interval.
Split targets · est. 8 min
Match the work window, not your max. Consistent output across every interval beats a fast first round and a slow last one.
| Station | Prescribed | Target split |
|---|---|---|
| SkiErg | 150m | 00:45 |
| Rowing | 100m | 00:30 |
| Farmers Carry | 35m | 00:26 |
Scaling notes
- SkiErg: No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
- Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
- 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 4 October 2026?
It's a Intervals workout. Match the work window, not your max. Consistent output across every interval beats a fast first round and a slow last one.
Which station is hardest in this session?
SkiErg carries the biggest target time in this session at roughly 00:45. No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
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.