[ Station 03 · 50 m ]

Hyrox Sled Pull

50 metres pulling a weighted sled hand-over-hand on a rope.

Men's open: 103 kgWomen's open: 78 kg
Illustration of the Sled Pull station
Illustration, not race footage
[ Goal splits ]

What good looks like.

Sub-60
1:30
Elite
Sub-75
2:00
Strong age-group
Sub-90
2:30
Solid age-group
Finish your first
3:20
First-time
[ Coaching cues ]

What to think about during the sled pull.

  1. 01

    Wide stance, low squat, chest up. Hand-over-hand with constant tension.

  2. 02

    Pull the rope to your hip, then immediately reach for the next grip.

  3. 03

    Breathe in time with the pull, out on contraction, in on reach.

[ Common faults ]

What costs time.

  • Pulling with the upper body only, the legs should be in a wide squat absorbing the load.
  • Standing up between pulls, wastes time and breaks rhythm.
  • Letting the rope drag along the floor between pulls, friction adds up.
[ Training drills ]

What to train this week.

  • Rope pull 30 m × 5

    At race weight. Builds grip endurance and pulling cadence.

  • Heavy ring rows × 5 sets of 10

    Builds the horizontal pulling pattern with full body engagement.

[ FAQ ]

Sled Pull questions.

[ Up next ]

← Previous station

Sled Push

Next station →

Burpee Broad Jumps

[ Train it properly ]

Build the sled pull into your plan.

Suth Performance programmes include station-specific drills in every week. Three-minute quiz, dated Week 1 before you pay.

Find your plan →