HYROX Sled Push and Pull Workout
The two sled stations account for roughly nine minutes of an average HYROX and they are the stations where fitness matters least and specific strength matters most. Heavy, short, fully rested efforts at above race weight, so race weight feels manageable.
- 30 min
- intermediate
- Full gym
- Sled strength
The session · 3 blocks · 30 min of work
01
Warm-up
8 minSleds punish cold hips and calves. Take the full eight minutes.
- Bike or jog 1 set · 4 min
- Hip hinge, calf raise, ankle rock 2 sets · 12 each · rest 30s
- Sled push at 50% race weight 2 sets · 15m · rest 60s Find the low, straight-arm position before you add plates.
02
Sled block
18 minAbove race weight, full rest. Quality of position beats time on the clock.
- Heavy sled push 6 sets · 15m · rest 90s 125 to 150% of race weight. Arms locked, torso near 45 degrees, short choppy steps.
- Sled pull, hand over hand 5 sets · 15m · rest 90s Sit back into the rope and use your bodyweight. Do not stand up and yank with the arms.
- Sled push at race weight 2 sets · 25m · rest 2:00 Full race distance at race weight. Time these two and compare block to block.
03
Cool-down
4 min- Walk 1 set · 2 min
- Calf, hip flexor and lat stretch 1 set · 45s each
Coaching notes
- Floor surface changes sled weight more than plates do. If your gym floor is fast and the race floor is slow, add 20% and stop worrying about the exact number.
- On the pull, your legs do the work. Plant your heels, sit back, and let the rope come to you hand over hand.
- Two sled sessions a week for six weeks moves this station more than any amount of general conditioning will.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
Station focus Single-station work: sled, SkiErg, wall balls, burpee broad jumps and the movements around them. Sled push times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Strength sessions completed in the app | 22,716 |
| Strength workouts saved in the app | 2,006 |
| Share of all 76,593 completed sessions | 29.7% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every strength session logged in the RoxHype app, not just this one.
Two more like this
SkiErg Intervals HYROX Workout Eight 500m SkiErg intervals at race split with 90 seconds of recovery, built to make your race pace feel repeatable rather than maximal. The SkiErg is the first station of a HYROX and the one athletes most often blow up on, because it feels easy when you are fresh.
- 30 min
- intermediate
- Full gym
- 35 min
- intermediate
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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