STATION IMPROVEMENT
Fix Your Sled Push
The 50m sled push is one of the most demanding stations. It tests raw leg strength and mental grit — many athletes waste energy with poor body position.
Why Athletes Struggle with Sled Push
The sled push requires sustained force output from your quads, glutes, and calves. Athletes who lack leg endurance or push too upright burn out quickly. The weight difference between Open and Pro is significant.
Targeted Improvement Exercises
1
Sled Push Repeats6×25m at race weight, 90s rest
Split the 50m distance to practice holding pace
2
Goblet Squats4×12 with kettlebell
Builds quad endurance needed for sustained pushing
3
Wall Sit Holds4×45 seconds
Mimics the sustained isometric load of sled pushing
4
Walking Lunges with Weight3×20m with dumbbells
Develops single-leg drive strength
5
Prowler Push Intervals5×20m at heavy weight, 60s rest
Progressive overload for raw pushing power
Sample Training Week
MondaySled push repeats (6×25m) + goblet squats
TuesdayEasy run + mobility
WednesdayRest
ThursdayProwler intervals + wall sits + lunges
FridayUpper body strength
SaturdayLong run or HYROX simulation
SundayRest or light mobility
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 Push session hits the key movements in 20 min.
13 min dynamic warm-up (leg swings, bodyweight squats)
26 × 25m heavy sled push (or 6 × 15 goblet squats), 45s rest
33 × 45s wall sits
42 min walking cool-down
4-Week Sled Push Programme
Week 1: Assessment
Week 2: Build
Week 3: Overload
Week 4: Test