HYROX station guides: Sled pull

The Sled Pull is where raw power meets tactical control. As the third station in your HYROX race, it shows up early enough to set the tone for your strength work – but deep enough into the event that fatigue is starting to settle in. That means smart technique is just as important as brute force. Get this right and you’ll conserve energy for the stations ahead while still staying competitive on the clock.

Want to nail your form on every HYROX station? Get dialed in with our full series:

• HYROX Running
• SkiErg
• Sled Push
• Burpee Broad Jumps
• Rowing
• Farmers Carry
• Sandbag Lunges
• Wall Balls

Looking for a complete training solution? Centr is the only place to find HYROX-certified programs to help you prep, recover, and stay race-ready.

Why the Sled Pull makes you a better athlete

This station challenges more than just your strength. It forces you to combine grip control, back power, and sustained output under fatigue. When executed with the right technique, it can level up your posterior chain and create a noticeable carryover to your performance in other stations and beyond.

• Develops pulling power through upper back, arms, and core

• Tests grip strength under tension

• Teaches full-body coordination under load

• Reinforces mental toughness in static work

HYROX Sled Pull distance and weight

Sled Pull demands consistent effort over distance. Expect four 12.5-meter pulls for a total of 50 meters, with weights scaled by division. The weights below include the weight of the sled:

• Women Open: 78 kg

• Women Pro: 103 kg

• Men Open: 103 kg

• Men Pro: 153 kg

• Doubles: same as above, distance split between partners

Official HYROX Sled Pull rules

Every rep counts, and every shortcut could cost you a penalty. Familiarize yourself with these standards to stay efficient and clean on the course.

• Both sled and racer must be completely within their designated working space (known as the Racers Box) prior to starting.

• At all times, the racer must remain within their Racers Box at each end of their lane.

• The sled must always pass the 12.5m mark (end of the lane, completely over the white line) before changing direction.

• Once the racer pulls the entire sled past the 12.5m mark, they then run to the opposite of their lane and pull the sled back.

• At all times, the racer must remain standing; it is not permitted to pull the sled from a seated or kneeling position.

• At all times, the racer must make sure that their rope remains in their lane – it may extend out of the back of their lane, but may not impede a neighbouring lane.

• As soon as the racer has completed 4 x 12.5 m lanes and the entire sled passes the line, the station is complete.

Penalties:

• 3-minute penalty for each incomplete length

• Time penalties for stepping over the pull line

How to nail your Sled Pull form

When it comes to Sled Pulls, you’ve got two main options – use your body as an anchor and reel that sled in with your arms, or get down low and pull the sled towards you by walking backwards. Follow the form tips for both methods below.

Method 1: Static pull (arm-driven)

Setup:

• Sit deep into a low squat

• Feet flat with wide base for stability

• Core braced, hands gripping rope with elbows in

Movement:

• Use both hands to pull rope in steadily

• Draw the rope all the way to your stomach each rep

• Keep your body low and lean back to create leverage

• Smooth, continuous pulls beat fast, jerky ones

Method 2: Walk back (leg-driven)

Setup:

• Lower into a squat and grip the rope

• Begin with elbows bent and rope taut

• Feet positioned for strong, controlled steps

Movement:

• Walk backwards slowly, pulling the sled as you go

• Keep the rope tight at all times

• Stay low through the legs to maintain control

• Breathe steadily and move with intention

Best exercises to improve Sled Pull performance

Improving your sled pull starts with building foundational strength across your back, arms, and grip. Incorporate these accessories to elevate your output.

• Sled pulls – the best way to get good at pulling sleds is by pulling sleds!

• Deadlifts

• Rope pulls (seated or standing)

• Heavy bent-over rows

• TRX/Ring rows

• Farmers carry for grip

• Seated cable row

Pacing tips for the HYROX Sled Pull

The sled pull rewards patience and precision. Don’t rush through it – control the pace and you’ll save energy while staying on track with your race time.

• Use a strong but steady tempo

• Reset your footing after each pull

• Control your breathing and avoid panic under tension

Common Sled Pull mistakes to avoid

Sled Pull punishes inefficiency. Avoid these common faults to keep your pace steady and your body injury-free.

• Staying too upright will cause you to lose pulling leverage

• Pulling one-handed or leaning back too far

• Letting the rope slip through your fingers

• Rope management: if your rope leaves your box, you’ll get hit with a time penalty.

How to work the Sled Pull into your training

Training for the Sled Pull doesn’t have to be complicated. It’s about simulating race-day fatigue and building the strength to stay composed when you’re tired.

• Include sled pulls at least once a week

• Train rope work after runs or compound lifts

• Superset with grip work to simulate fatigue

Get race-day ready: Sled Pull workout

This finisher mimics the feel of the station while layering in grip work and volume tolerance.

3 Rounds:

• 15m heavy sled pull

• Barbell bent-over rows x 12-15 reps

• 45s rest

The best HYROX training program

Centr is your one-stop shop for certified HYROX training. Whether you’re weeks out or in recovery mode, there’s a program to meet you at every stage:

• HYROX Prep Programs: Build skill, capacity, and confidence for race day
• HYROX Recovery: Bounce back smarter post-race
• HYROX Sustain: Stay strong in your off-season

Train smarter. Race stronger. Stay ready. Start with 7 days free on Centr.

Want more HYROX in your life?

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