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IRON.VOLUME
/ Intervals

HYROX WOD for 5 October 2026

This is the HYROX WOD Iron Volume published for 5 October 2026 — a Intervals session built around Sled Pull, Sandbag Lunges, SkiErg and Wall Balls, run to the exact prescriptions below. Estimated time is around 8 minutes including transitions between stations. Every visitor who trained this session on 5 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)

  1. Sled Pull: 15m
  2. Sandbag Lunges: 20m
  3. SkiErg: 150m
  4. Wall Balls: 15 reps

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.

StationPrescribedTarget split
Sled Pull15m01:27
Sandbag Lunges20m00:56
SkiErg150m00:45
Wall Balls15 reps00:54

Scaling notes

  • Sled Pull: No sled? Use a rope/band pull-through or a weighted backward drag for the same distance.
  • Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
  • SkiErg: No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
  • Wall Balls: Lighter ball or a lower target height is fine — keep the rep count as prescribed.
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Frequently Asked Questions

What format is the HYROX WOD for 5 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?
Sled Pull carries the biggest target time in this session at roughly 01:27. 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.