/ AMRAP
HYROX WOD for 1 November 2026
This is the HYROX WOD Iron Volume published for 1 November 2026 — a AMRAP session built around SkiErg, Burpee Broad Jumps, Farmers Carry 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 1 November 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.
AMRAP 12 minutes
- SkiErg: 200m
- Burpee Broad Jumps: 30m
- Farmers Carry: 100m
- Sandbag Lunges: 25m
Split targets · est. 12 min
Aim for a pace you could hold for twice the clock — HYROX rewards even effort over heroics in round one.
| Station | Prescribed | Target split |
|---|---|---|
| SkiErg | 200m | 01:00 |
| Burpee Broad Jumps | 30m | 01:53 |
| Farmers Carry | 100m | 01:15 |
| Sandbag Lunges | 25m | 01:10 |
Scaling notes
- 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.
- Farmers Carry: Drop the load before you drop the distance — grip failure is the usual limiter.
- Sandbag Lunges: No sandbag? A loaded backpack or a pair of dumbbells held at the shoulders works.
Frequently Asked Questions
What format is the HYROX WOD for 1 November 2026?
It's a AMRAP workout. Aim for a pace you could hold for twice the clock — HYROX rewards even effort over heroics in round one.
Which station is hardest in this session?
Burpee Broad Jumps carries the biggest target time in this session at roughly 01:53. 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.