Hyrox Sled Pull

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

What you actually face.

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.

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.

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.

Sled Pull questions.

More on the sled pull

• Hyrox sled pull technique: feet, hands, and the rhythm that winsThe sled pull is a station most athletes underestimate. The technique fixes that take 90 seconds off your time, in detail.
• Sled pull mistakes: what's costing you 60 secondsThe sled pull has more ways to earn a penalty than any other station, and it quietly wrecks the farmers carry three stations later. Five faults, and the rules people break without noticing.
• 5 workouts that build a faster HYROX sled pullFive sessions for the station with the most rules and the longest shadow. Rope work, lat strength, and the grip debt that lands three stations later.