/ 21-15-9
HYROX WOD for 12 October 2026
This is the HYROX WOD Iron Volume published for 12 October 2026 — a 21-15-9 session built around SkiErg and Sled Push, run to the exact prescriptions below. Estimated time is around 20 minutes including transitions between stations. Every visitor who trained this session on 12 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
- SkiErg: 400m
- Sled Push: 100m
Round 2 · 15
- SkiErg: 300m
- Sled Push: 75m
Round 3 · 9
- SkiErg: 200m
- Sled Push: 50m
Split targets · est. 20 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 |
|---|---|---|
| SkiErg | 900m | 04:30 |
| Sled Push | 225m | 14:15 |
Scaling notes
- SkiErg: No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
- 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 12 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 Push carries the biggest target time in this session at roughly 14:15. 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.