/ 21-15-9
HYROX WOD for 4 November 2026
This is the HYROX WOD Iron Volume published for 4 November 2026 — a 21-15-9 session built around Rowing and Farmers Carry, run to the exact prescriptions below. Estimated time is around 13 minutes including transitions between stations. Every visitor who trained this session on 4 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.
21-15-9, for time
Round 1 · 21
- Rowing: 600m
- Farmers Carry: 150m
Round 2 · 15
- Rowing: 500m
- Farmers Carry: 125m
Round 3 · 9
- Rowing: 300m
- Farmers Carry: 75m
Split targets · est. 13 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 | 1400m | 07:00 |
| Farmers Carry | 350m | 04:23 |
Scaling notes
- Rowing: No rower? Sub an air bike for calories, or run double the distance at an easy pace.
- Farmers Carry: Drop the load before you drop the distance — grip failure is the usual limiter.
Frequently Asked Questions
What format is the HYROX WOD for 4 November 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?
Rowing carries the biggest target time in this session at roughly 07:00. No rower? Sub an air bike for calories, or run double the distance at an easy pace.
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.