/ Intervals
HYROX WOD for 13 October 2026
This is the HYROX WOD Iron Volume published for 13 October 2026 — a Intervals session built around Sandbag Lunges and Sled Push, run to the exact prescriptions below. Estimated time is around 8 minutes including transitions between stations. Every visitor who trained this session on 13 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)
- Sandbag Lunges: 20m
- Sled Push: 15m
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 |
|---|---|---|
| Sandbag Lunges | 20m | 00:56 |
| Sled Push | 15m | 00:57 |
Scaling notes
- Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
- 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 13 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 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.