/ 21-15-9
HYROX WOD for 19 October 2026
This is the HYROX WOD Iron Volume published for 19 October 2026 — a 21-15-9 session built around Farmers Carry and SkiErg, run to the exact prescriptions below. Estimated time is around 14 minutes including transitions between stations. Every visitor who trained this session on 19 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
- Farmers Carry: 100m
- SkiErg: 800m
Round 2 · 15
- Farmers Carry: 75m
- SkiErg: 600m
Round 3 · 9
- Farmers Carry: 50m
- SkiErg: 400m
Split targets · est. 14 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 |
|---|---|---|
| Farmers Carry | 225m | 02:49 |
| SkiErg | 1800m | 09:00 |
Scaling notes
- Farmers Carry: Drop the load before you drop the distance — grip failure is the usual limiter.
- SkiErg: No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
Frequently Asked Questions
What format is the HYROX WOD for 19 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?
SkiErg carries the biggest target time in this session at roughly 09:00. 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.