/ 21-15-9
HYROX WOD for 24 October 2026
This is the HYROX WOD Iron Volume published for 24 October 2026 — a 21-15-9 session built around Wall Balls, Sandbag Lunges and Sled Pull, run to the exact prescriptions below. Estimated time is around 30 minutes including transitions between stations. Every visitor who trained this session on 24 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
- Wall Balls: 21 reps
- Sandbag Lunges: 75m
- Sled Pull: 75m
Round 2 · 15
- Wall Balls: 15 reps
- Sandbag Lunges: 62.5m
- Sled Pull: 62.5m
Round 3 · 9
- Wall Balls: 9 reps
- Sandbag Lunges: 37.5m
- Sled Pull: 37.5m
Split targets · est. 30 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 |
|---|---|---|
| Wall Balls | 45 reps | 02:42 |
| Sandbag Lunges | 175m | 08:10 |
| Sled Pull | 175m | 16:55 |
Scaling notes
- 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.
- Sled Pull: No sled? Use a rope/band pull-through or a weighted backward drag for the same distance.
Frequently Asked Questions
What format is the HYROX WOD for 24 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 Pull carries the biggest target time in this session at roughly 16:55. No sled? Use a rope/band pull-through or a weighted backward drag for the same distance.
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.