HYROX
Sled Pull for HYROX
HYROX station 3: drag a weighted sled for distance.
- Level
- Intermediate
- Equipment
- Sled
- Works
- Back, legs, grip and core
The session
Lean back against the rope with straight arms, then pull hand-over-hand or walk backward dragging the sled. Keep constant tension on the rope and the sled moving.
In the race
The race sled pull is 50 m: you pull the sled towards you hand over hand with a rope, then walk back and go again. It is the third station.
Pacing
Find a rhythm you could keep for the full race distance, then hold it. Steady beats fast-then-stopped.
Where people go wrong
Standing too upright (losing leverage), pulling with the arms alone, and letting the sled stop between pulls.
Easier or harder
- Easier: lighter sled, or rest after every length.
- Harder: race weight, with no pauses between lengths.
Staying safe
Anchor through the legs and hips rather than yanking with the lower back. Check your footing on slick floors.
