Sled Push Repeatability Intervals
sled push workout
Every 2:30 x 6 rounds
15-20 m Sled Push
200 m easy run or 60 sec cardio
Use the remaining time to reset safely
Cardio & Jump Rope
Hyrox Sled Push Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Technique demonstration
See Sled Push Before You Train
Watch the full movement, then use the original coaching image to check the key position.
HYROX Sled Push Techniques
Key position
Keep one straight line from head to rear heel and use short, repeatable steps instead of letting the hips rise.
Video by Rox Lyfe · reviewed 2026-08-06
The sled push is one of the defining stations in Hyrox and one of the clearest tests of force application under fatigue. Unlike a sprint, the sled push demands horizontal force, forward shin angle, a strong trunk brace, and relentless leg drive while the upper body stays locked into the frame. The station looks simple, but efficiency matters: poor body position can turn 50 metres into a full-body grind that wrecks the next run. In Hyrox, the sled push is not just about brute strength. It is about preserving mechanics so quad-dominant fatigue does not destroy your compromised running pace in the next kilometre.
Quick answer
The sled push is best for HYROX-specific leg drive and horizontal-force conditioning. Use short steps and constant pressure; a high hip position wastes force and usually slows the sled.
The Science
The sled push is a horizontal force station. The key biomechanics are forward shin angle, knee extension through short steps, a rigid trunk, and a centre of gravity that stays behind the sled so force travels forward instead of upward. When the hips rise or the torso collapses, the athlete leaks force and the station turns into a brute-strength grind rather than an efficient race movement.
Hyrox Standards and Efficiency
Hyrox Sled Push standards: OPEN — Men: 152 kg including sled · Women: 102 kg including sled. PRO — Men: 202 kg including sled · Women: 152 kg including sled. These totals include the sled. Event-specific rulebooks and athlete briefings remain the final authority.
Muscles Worked
QuadricepsGlutesCalvesCoreShoulders
Equipment
SledWeight platesTurf or push lane
Best For, Avoid If, and Scaling
| Best for | HYROX race preparation, leg-drive conditioning and powerful work with little eccentric loading. |
|---|---|
| Avoid if | The surface or sled is unstable, knee or Achilles pain changes your stride, or the load breaks your trunk position. |
| Scaling | Reduce load, shorten the lane, or use a deadmill push to learn body angle and leg drive. |
How to Do the Sled Push
1
Set the hands firmly on the sled uprights and lock the upper back in place before you move.
2
Lean the body forward from the ankles so the centre of mass stays behind the sled, not above it.
3
Drive the knees forward with short, violent steps rather than reaching with long strides.
4
Keep the trunk braced and ribs stacked so force transfers into the sled instead of leaking through the torso.
5
Stay low and keep pushing through the full lane, resisting the urge to rise tall as fatigue climbs.
Common Mistakes
✕
Hips rising too high, which shifts force upward instead of forward and makes the sled feel heavier every step.
✕
Taking long over-striding steps that kill cadence and force the athlete to brake between contacts.
✕
Letting the chest collapse into the handles, which disconnects the trunk and makes breathing harder before the next run.
Coaching Tips
✓
Think shin angle first: if the shin is not driving forward, the sled is not moving efficiently.
✓
Use short piston-like steps and keep pressure constant instead of trying to sprint the first 10 metres.
✓
The final 10 metres should look the same as the first 10 metres — if posture changes, the opening pace was too aggressive.
The WODBuilders Fix
Low-Handle Marches
Load the sled light and march in short, deliberate steps for 10-15 metres to groove body angle, shin position, and constant pressure.
Deadmill Push Build-Ups
Use 10-20 second build-ups on a dead treadmill to teach forward lean and continuous leg drive without bouncing out of position.
Program Integration
Test your new technique with a customized Sled Push session here. Open the Hyrox generator.
Scaling Options
Easier / Beginner
Reduce load, shorten the lane, or use a deadmill push to learn body angle and leg drive.
Harder / Advanced
Use official Hyrox load, extend the distance, or pair the push directly with a 1 km run.
Training Examples
Train Sled Push with a Clear Purpose
Create a similar workout
Sled Push Strength-Endurance
sled push conditioning
5 rounds at a sustainable pace
15-20 m Sled Push
8 controlled Sled Pull reps
Keep posture identical from round one
Frequently Asked Questions
What are the official Hyrox sled push standards?
OPEN Sled Push — Men: 152 kg including sled · Women: 102 kg including sled. PRO Sled Push — Men: 202 kg including sled · Women: 152 kg including sled. These totals include the sled; event-specific rulebooks and athlete briefings remain the final authority.
Why does the sled push ruin the next run?
The sled push creates strong quad-dominant fatigue, heavy breathing, and trunk stiffness. If your body angle or step pattern is inefficient, the cost carries directly into the next kilometre of compromised running.
What is the best cue for sled push efficiency?
Keep the body angle low, the steps short, and the pressure constant. The goal is not to lunge into the sled but to keep force flowing forward every stride.
Build It Into a Workout
Generate a WOD with Sled Push
Move from station mechanics to race-specific training. Build a Hyrox workout around Sled Push, your level, and the equipment you actually have.
Useful next steps
Related Exercises
Ready to put the Sled Push to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.