/ EMOM
HYROX WOD for 9 October 2026
This is the HYROX WOD Iron Volume published for 9 October 2026 — a EMOM session built around Sled Push, Wall Balls, Sandbag Lunges and Rowing, run to the exact prescriptions below. Estimated time is around 12 minutes including transitions between stations. Every visitor who trained this session on 9 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
- Sled Push: 15m
- Wall Balls: 15 reps
- Sandbag Lunges: 20m
- Rowing: 100m
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 |
|---|---|---|
| Sled Push | 15m | 00:57 |
| Wall Balls | 15 reps | 00:54 |
| Sandbag Lunges | 20m | 00:56 |
| Rowing | 100m | 00:30 |
Scaling notes
- Sled Push: No sled? Load a loaded carry (heavy front-rack or zercher) for the same distance instead.
- Wall Balls: Lighter ball or a lower target height is fine — keep the rep count as prescribed.
- Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
- Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
Frequently Asked Questions
What format is the HYROX WOD for 9 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?
Sled Push carries the biggest target time in this session at roughly 00:57. No sled? Load a loaded carry (heavy front-rack or zercher) for the same distance instead.
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.