STATION IMPROVEMENT
Fix Your Sled Pull
The 50m sled pull uses a hand-over-hand rope technique that demands grip endurance, upper back strength, and coordinated pulling rhythm.
Why Athletes Struggle with Sled Pull
Grip fatigue is the number one limiter. Athletes who lack forearm endurance or don't use their legs to anchor their body position waste enormous energy fighting the rope rather than moving the sled.
Targeted Improvement Exercises
1
Rope Sled Pulls6×25m at race weight, 90s rest
Practice hand-over-hand rhythm under fatigue
2
Dead Hangs4×30-45 seconds
Builds the grip endurance that prevents early failure
3
Seated Cable Rows4×12 at moderate weight
Mimics the pulling pattern used at the station
4
Farmer's Walk3×40m with heavy kettlebells
Develops grip + core under movement
5
Bicep Curl 21s3 sets (7 bottom half, 7 top half, 7 full)
Builds arm endurance for sustained pulling
Sample Training Week
MondaySled pulls (6×25m) + seated rows
TuesdayEasy run + dead hangs
WednesdayRest
ThursdayFarmer's walks + bicep 21s + grip work
FridayFull-body strength
SaturdayHYROX simulation
SundayRest
Race-Ready Benchmarks
Hit these times and you're ready for race day.
| Level | Target Time |
|---|---|
| Beginner | Under 5:00 |
| Intermediate | Under 3:30 |
| Advanced | Under 2:30 |
If You Only Have 20 Minutes
Short on time? This focused Sled Pull session hits the key movements in 20 min.
12 min wrist circles and forearm stretches
25 × rope sled pulls (25m) or 5 × 15 seated cable rows, 30s rest
33 × 30s towel hangs (or dead hangs)
43 × 10 banded rows
52 min grip stretches
4-Week Sled Pull Programme
Week 1: Assessment
Week 2: Build
Week 3: Overload
Week 4: Test