Sled Push

A heavily loaded sled that you drive across the floor over four 12.5 m lengths for 50 m total. It is one of the most leg-taxing stations and a classic spot where races unravel.

Standard: A valid effort moves the fully loaded sled so it completely crosses each 12.5 m line four times, with both sled and racer inside the assigned lane.

In the race: Station 2 of 8, after the second 1 km run, over 50 m (4 x 12.5 m). Load includes the sled itself: Hyrox Open women 102 kg, Hyrox Open men 152 kg, Hyrox Pro women 152 kg, Hyrox Pro men 202 kg. In Doubles, only one partner pushes at a time and they may switch at the turn lines.

How to do the Sled Push

1. Grip the posts high or low, set your arms firm, and lean your torso into a strong forward angle.
2. Take short, powerful steps with a low hip drive, keeping constant pressure on the sled.
3. Push through the full length rather than stopping and restarting, which is far harder.
4. Turn efficiently at each line and reset your angle before driving the next length.
5. Break the 50 m into planned segments if your legs flood, resting briefly with the sled parked.

Common faults

• Standing too tall so force goes up instead of forward and the sled stalls.
• Bending the arms and trying to muscle it instead of driving with the legs.
• Sprinting the first length and then stalling under heavy fatigue.
• Failing to push the sled fully past the turn line before changing direction.

Scaling & progressions

• Reduce the plate load and rehearse the low, driving posture before adding weight.
• Train heavy short pushes on turf or a Prowler to build specific pushing strength.
• Add walking lunges and leg-press work to strengthen the quads that dominate this station.
• Practise pushing with pre-fatigued legs by pairing sled work with running intervals.