The HYROX Sled Pull is the third workout station in a HYROX race. It comes after you have run 3 kilometers and completed the SkiErg and Sled Push challenges. Similar to the Sled Push this station marks a stark switch from cardio to a test of strength as you transition from running to dragging a big block of weight across the floor. Here’s all the info on what to do and what not to do.
Let’s begin with the HYROX rules (page 15). Follow these to complete the Sled Pull workout station successfully and with no penalties:
- Just like with the sled push workout, you will be assigned a line by a judge which you must use.
- Both you and the sled must be completely behind the line before starting.
- After pulling the sled 12.5 meters you run to the other side and pull the sled back again. You do this four times for a total of 50 meters, after which the station is completed.
- All athletes must remain standing throughout the workout. You cannot pull the sled from a seated or kneeling position.
- There are clearly marked lines within which you can pull the sled from. This is called the Athlete’s Box. You cannot step on these lines or outside of the Athlete’s Box during the exercise.
- You must ensure your rope remains within your lane.
HYROX Sled Pull Penalties:
- If you violate any of the rules the pull becomes invalid and you must begin that pull again. A second violation results in a 5 meter penalty to be served after you’ve completed 50 meters.
- Failure to complete this station results in a 3 minute penalty per lane you fail to complete.
What Makes The HYROX Sled Pull Challenging?
Just like the sled push, it’s heavy. Check your category below to see what you’ll be pulling. All weights are the total you will pull and include the weight of the sled.
| Individual | Doubles | Relay | |||
| Women | 78kg | Doubles Women | 78kg | Relay Women | 78kg |
| Women’s Pro | 103kg | Doubles Men | 103kg | Relay Men | 103kg |
| Men | 103kg | Doubles Mixed | 103kg | Relay Mixed | 78kg/103kg (f/m) |
| Men’s Pro | 153kg |
- HYROX Sled Pull: The Weight
Most athletes will be pulling more than their body-weight. Often the people you see flying through this station are heavier competitors who can get the sled moving just by leaning back. If you’re not blessed with raw strength you will have to dig deep and focus on technique at this station.
- The Friction
The carpet adds resistance meaning it will feel like pulling more than the weight of the sled. If this is your first HYROX, even if you have trained for this station, be prepared for it to feel heavier than you expected.
- The Lack of Momentum
In the sled push, if you can keep the sled in motion it is slightly easier than constantly starting and stopping. The sled pull differs in that, unless you are exceptionally strong and can continuously pull the sled with just your arms, you will not benefit from momentum. For almost everyone it is more like doing reps. You pull as far as you can, reset, then pull again. This means that even though the sled pull is substantially lighter than the sled push, athletes typically need around 2 minutes more time to complete the sled pull.
- The Need for Technique
The sled pull places big demands on the back and core and it is essential to keep good technique. If your form fails and your core stability breaks down you will quickly lose power.
- The fatigue
You will be in the middle portion of a HYROX when you get to the sled pull. Even if you’ve paced yourself, fatigue can become a factor. Physically, because it is heavy. And mentally, because doing it efficiently requires focus on technique.
HYROX Sled Pull Technique
You will see a few different ways of pulling the sled. The first one we’ll look at is what we’ll call the all arms technique.
- All Arms Sled Pull:
This involves picking up the rope, planting your feet in one spot, leaning back and continuously pulling with one arm after the other. It actually engages more than just the arms as your entire upper body will be needed, but your arms will be doing a lot of work.
You’ll see two kinds of people doing this in a HYROX.
- Very strong people
- Not very strong people who are about to become very tired, very fast
This is the least efficient technique for the sled pull due to the over-emphasis on the relatively small arm muscles and the lack of engagement of the much larger leg muscles.
- The CrossFit Sled Pull:
If you’ve ever seen a CrossFit sled pull it will look like this. Your feet typically must remain planted in a CrossFit sled pull so this technique has evolved as the most effective way of pulling a sled without moving your feet.
To do it, reach your arms out straight and lean back into a squat position. Keep your arms straight and pull back from the hips, then draw your arms to your favoured side and stand up while reaching down the rope with your off-hand. As soon as both hands are on the rope and your arms are straight, sink back into the squat and repeat the process.
This is an explosive full-body movement which takes a lot of energy. If you are strong enough to do it, it is faster than the last method we will explain.
- The Backwards Walk Sled Pull:
You have a 2 meter long box within which you can pull the sled. This method uses every centimeter.
Grab the rope with straight arms, lean back, brace your core and start walking backwards, dragging the sled with you. When you get to the end of the box, feed the rope to one side and walk to the front of the box. Pick up the rope and repeat.
For most people this will be the best technique. It is not as explosive as the previous two methods, so it’s slower, but it is energy efficient.
One way to speed this method up if you have the energy is to do a hybrid of the CrossFit Sled Pull and the Backwards walk. So begin each pull with an explosive pull back through the hips, then walk back to the end of your box while you have the sled in motion.
HYROX Sled Pull: Race Strategy
The sled pull is one of the events with a wide distribution in results. Check out the results for the 1,000 meter rowing station in the men’s and women’s opens at HYROX Atlanta:
Women:
Men:
Almost everyone finishes within 90 seconds of each other. The overall winner of the women’s event was Carleigh Fagre. She finished in the top 2% of all women in her category in the row but only gained 2 minutes on athletes finishing in the bottom 3%.
Now let’s look at the sled pull results in the open categories at the same event:
Women:
Men:
You can see a much wider performance distribution. In Atlanta, finishing in the top 2% would see you gain more than 6 minutes on athletes in the bottom 3%.
Now obviously we are looking at opposite ends of the distribution curve but for a typical competitor, the difference between maxing out and comfortably pacing yourself in events like the row or the SkiErg is seconds. Meanwhile in events like the sled pull you can gain minutes if you prepare well and push hard during the race.
We wouldn’t go as far as to say you should go all out in the sled pull. It is only the third workout station after all. We do like to train hard for this one though. And we aim for 90% effort on race day.
HYROX Sled Pull Training
- If you have access to a sled:
Beginners should start with a light weight (or no weight) and get a feel for the technique. Try each of the three methods we outlined above and see how they feel.
Once you are comfortable with the various techniques it’s time to load up those sleds. Most gym floors will not have as much friction as the HYROX carpet so we typically train with more weight than is needed for our respective categories. If you are a man competing in the open category you may want to train up to the pro weight (153kg) to build strength. Even just adding 10-20kgs will better replicate race day.
The next step is to practise the sled pull when already fatigued. In a gym I find going from the SkiErg or the rowing machine straight into the sled pull to be a really good test.
A typical training session on the sled pull would look like this (note that my gym has 15 meter lanes for the sled pull – adapt if necessary):
3 sets of 45 meter sled pulls as fast as possible with race day weight (103kgs). 2 minutes rest between each set.
3 sets of 15 meter sled pulls as fast as possible with extra weight (133kgs). 2 minutes rest in between each set.
- If you don’t have access to a sled:
No access to a sled? No problem. Here are some exercises to help get you ready for the sled pull.
- Pull-ups – in pulling yourself up you activate the same muscles that are involved in pulling a sled back. The big muscles in your back, your biceps, and grip strength will all benefit. Use bands to assist you if needed.
- Seated cable row – this exercise allows you to really target the lats. The biceps and forearms are also engaged secondarily, all of which you will need to use in the sled pull.
- Bicep curls – time to work out those t-shirt muscles! Pulling that sled towards you will engage the biceps and offer a great opportunity to flex for the cameras.
Our Tips for Success In The HYROX Sled Pull
- When you pull the rope through, don’t let it bunch up behind you. Feed it through to one side so the rope doesn’t get in your way.
- As the sled comes closer to you it should begin to feel a bit lighter. We like to start with the Backwards Walk technique and then switch to pulling continuously with our arms when the sled gets nearer.
- If you can, run (rather than walk) to the other end of the lane to begin the next pull. Every little helps.
- As in the sled push, make sure your shoes have some grip. You don’t want to put all your effort into pulling the sled back only for your feet to give out under you.
- If you run out of power, stop and get your breath under control. When you are ready, reset with the simplest technique (Backwards Walk) and lean back so that your bodyweight does as much of the work as possible.
HYROX Sled Pull: Conclusion
The sled pull is another full-body workout that will set your forearms, biceps and back on fire. Take the pressure off the upper body by using the length of the Athlete’s Box to drag the sled backwards.
This station marks another sharp switch from the cardio test of running laps to a test of strength. It is a workout where you can make up a tonne of time if you prepare well and employ the technique that is right for you. You have to judge how you are feeling on race day but this is a station where we like to work close to our maximum.
