Station 2 of 8
Sled Push — Standards & Technique
The station that stops more first-timers than any other. Heavy, long, and placed early enough that you cannot afford to blow up.
Hyrox Sled Push weights by division
| Division | Specification |
|---|---|
| Open Men | 152kg sled (incl. weights) |
| Open Women | 102kg sled |
| Pro Men | 202kg sled |
| Pro Women | 152kg sled |
| Doubles Mixed | Open weights, one partner pushing at a time |
Common no-reps on Sled Push
- Sled not crossing the finish line before dismount
- Lifting the sled at turns
How to execute Sled Push
- Drop the hips and lean. Body becomes a rigid line at ~45°. Shoulders ahead of hands.
- Short, fast steps. Drive through the balls of the feet. Contact time stays short.
- Protect momentum. If the sled slows, reset stance — don't stop. Every full stop costs 10+ seconds.
- Segment the 50m. Break the push into 3 mental efforts: 20m, 20m, 10m finish.
Full technique breakdown
Read the full sled push 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 Push? Browse pacing targets by division and age group or try the Hyrox time calculator.