Sled Pull Workout
The Sled Pull is a critical station that tests upper body strength, endurance, and mental grit. In this challenge, athletes pull a weighted sled towards themselves over a set distance, emphasizing upper body and core strength.
Key Rules
- Both sled and athlete must be completely behind the line prior to starting.
- Participants must pull the sled using the rope, while remaining behind the starting line.
- Once the athlete pulls the entire sled past the 12.5m mark, the athlete switches sides and pulls the sled back.
- At all times, the athlete must remain standing, it is not permitted to pull the sled sitting or kneeling.
- At all times, the athlete must remain within their designated working space at each end of their lane, the Athlete’s Box. These Boxes are clearly marked and it is not permitted to overstep these lines while pulling the sled.
- During the pull, the athlete must make sure that his/her rope remains on their lane and that it is not in the way of the neighboring lanes.
- As soon as the athlete completed 4x 12.5 meters and the entire sled passes the start/finish line the station is completed.
- If the athlete violates any of the above mentioned points, the pull becomes invalid and in the second warning the athlete receives a 5 m distance penalty that they have to pull back themselves.
- If the athlete completes less than four lanes, a penalty of 3 minutes per missing lane will be awarded.
- Distance 4 x 12.5 m (unless penalties are assessed)
The sled weight will change based on your category:
- Women 78 kg incl. Sled
- Women Pro / Men 103 kg incl. Sled
- Men Pro 153 kg incl. Sled
Training Focus
- Upper Body Strength: Exercises like rows, pull-ups, and rope climbs help build the necessary upper body strength.
- Core Stability: Focus on core exercises like planks and deadlifts for improved pulling efficiency.
- Endurance Training: Incorporate cardio workouts to build overall endurance.
Technique Tips
- Hand Grip: Maintain a firm and consistent grip on the rope or handles.
- Body Alignment: Keep your back straight and engage your core throughout the pull.
- Leg Drive: Use the power from your legs to initiate the pull and sustain momentum.
- Gloves: Durable gloves to protect hands and improve grip.
- Footwear: Shoes with good traction for stability during the pull.
- Consistent Force: Practice maintaining a steady force throughout the pull to avoid early fatigue.
