/ 21-15-9
HYROX WOD for 22 October 2026
This is the HYROX WOD Iron Volume published for 22 October 2026 — a 21-15-9 session built around Rowing, SkiErg and Burpee Broad Jumps, run to the exact prescriptions below. Estimated time is around 27 minutes including transitions between stations. Every visitor who trained this session on 22 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
- Rowing: 400m
- SkiErg: 800m
- Burpee Broad Jumps: 80m
Round 2 · 15
- Rowing: 300m
- SkiErg: 600m
- Burpee Broad Jumps: 60m
Round 3 · 9
- Rowing: 200m
- SkiErg: 400m
- Burpee Broad Jumps: 40m
Split targets · est. 27 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 |
|---|---|---|
| Rowing | 900m | 04:30 |
| SkiErg | 1800m | 09:00 |
| Burpee Broad Jumps | 180m | 11:15 |
Scaling notes
- Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
- SkiErg: No SkiErg? Sub an air bike or 25% more calories on a rower to match the effort.
- Burpee Broad Jumps: Shorten the jump and add a full burpee if space is tight — keep the rep count.
Frequently Asked Questions
What format is the HYROX WOD for 22 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?
Burpee Broad Jumps carries the biggest target time in this session at roughly 11:15. Shorten the jump and add a full burpee if space is tight — keep the rep count.
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.