Station 3 of 8
Sled Pull — Standards & Technique
The race's grip-killer. Done wrong, it destroys forearms for the rest of the race.
Hyrox Sled Pull weights by division
| Division | Specification |
|---|---|
| Open Men | 103kg sled |
| Open Women | 78kg sled |
| Pro Men | 153kg sled |
| Pro Women | 103kg sled |
Common no-reps on Sled Pull
- Crossing the athlete's line before sled is fully in zone
- Running with the rope instead of pulling hand-over-hand
How to execute Sled Pull
- Wide athletic stance. Feet wider than shoulder-width, knees bent, hips back.
- Straight arms to start. Rope taut, arms straight — never start from bent elbows.
- Hand-over-hand rhythm. Reach long, pull short. Each hand travels ~30cm per cycle.
- Reset stance every 2m. As the sled moves toward you, step back to restore athletic position.
Full technique breakdown
Read the full sled pull technique guide for drills, common mistakes, and a training block to improve at this station.
Pacing targets by division
Looking for the time you should hit on Sled Pull? Browse pacing targets by division and age group or try the Hyrox time calculator.