The sled push and pull take a few minutes and decide what the rest of your race looks like. Technique here is worth more than fitness.
Loads vary by division and HYROX revises them between seasons — check the current rulebook. What follows does not change.
Long, low body line — hips below shoulders, arms locked straight.
Standing tall puts your force into the floor instead of the sled. Bent arms make your triceps the weak link and they fail long before your legs.
Choppy, high-frequency steps with constant contact. Push the floor backwards.
Long strides let the sled decelerate between pushes, and restarting a stationary sled is the most expensive thing you can do on this station.
If you must stop, stop at the end of a length. Never mid-length.
Stopping halfway means restarting a dead sled from nothing. Finishing the length first costs you seconds instead of a minute.
The sled is the one station you cannot fake or substitute. Come push a real one at race weight.
Book A Free Class →Sit your weight back into the rope. Your arms are hooks, not engines.
Arm-pulling works for about fifteen metres and then your forearms are finished — and the farmers carry is still ahead of you.
Reach far, pull all the way through, fewer hand changes.
Every hand change costs time and grip. A steady rhythm that keeps the sled moving needs far less force than bursts and pauses.
If your grip is going, switch your lead hand rather than fighting to failure.
Arriving at the carry with something left in your hands is worth more than the five seconds you would have saved here.
The honest test: if you cannot complete one full length at race weight with clean form when fresh, technique is not your problem. Strength is. Fix that and the station stops being frightening.
Which is exactly why technique needs eyes on it. One free class, coach on the floor.
Book A Free Class →Reading is the easy part. If you want this coached instead of self-directed, Maverick (men) and ATHENA (women) are our online teams — a real roster and a coach who answers you, not a template you follow alone.
You have read how it should be done. This is what it actually looks like written out — four days of real FTX programming, the same work our members did last week.
