HYROX WOD for 30 October 2026
This is the HYROX WOD Iron Volume published for 30 October 2026 — a EMOM session built around Wall Balls, Burpee Broad Jumps, Rowing and Sandbag Lunges, run to the exact prescriptions below. Estimated time is around 12 minutes including transitions between stations. Every visitor who trained this session on 30 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.
EMOM — 12 min, every 60s
- Wall Balls: 15 reps
- Burpee Broad Jumps: 15m
- Rowing: 100m
- Sandbag Lunges: 20m
Rotate through this list each interval.
Split targets · est. 12 min
The clock is the rest. Finish each station with time to breathe before the next minute starts; if you are racing the buzzer, drop the target amount.
| Station | Prescribed | Target split |
|---|---|---|
| Wall Balls | 15 reps | 00:54 |
| Burpee Broad Jumps | 15m | 00:56 |
| Rowing | 100m | 00:30 |
| Sandbag Lunges | 20m | 00:56 |
Scaling notes
- Wall Balls: Lighter ball or a lower target height is fine — keep the rep count as prescribed.
- Burpee Broad Jumps: Shorten the jump and add a full burpee if space is tight — keep the rep count.
- Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
- Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.