3- Deep Dive on the Hyrox Sled Pull

[@33MsKat]

Great tip on the rope management! I didn't know that was a thing I needed to worry about. I'm planning for my first Hyrox and loving your channel. Thanks for the great guidance.

[@woodsyworkout]

Yeah I've seen a few slips and trips so better safe than sorry. Appreciate the support good luck with your race

[@SamWynne]

I’m loving this series Woodsy! Especially the rope management bit and the training lifts. I wouldn’t have thought of those. You got another like from me 🍻

[@woodsyworkout]

Thank you mate, I appreciate it.

[@chillyjack123]

This video was a life saver a couple of weeks ago in Manchester! Keep up the great work! 💪

[@woodsyworkout]

Thank you glad to hear it

[@jobo1111]

Your channel is such a gem! Really good and concrete adivce, gonna use this series alot when preparing. Thank you for your videos!

[@woodsyworkout]

Thank you I appreciate it. Good luck with your training 💪🏻

[@BEPRODUCTIONSTV]

Very helpful big rob. 👍🏾👍🏾. Great info as always. ✊🏾

[@woodsyworkout]

Thank you Bruce, keep the hard work up man

[@nobby197]

Great information, appreciate it!

[@woodsyworkout]

Thank you 🙏

[@llcoolb85]

Great tips.. sled pull killed me in Glasgow 😅

[@woodsyworkout]

Thank you well I hope this helps for the next one

[@jenniferparsons4216]

Excellent video. I'm doing my first pro in November after completing 3 opens. The sled pull weight is a big concern as I only weigh 48kg myself. 😅

[@woodsyworkout]

Thank you, good luck make sure you’ve got grippy shoes and then really lean back with all 48kg worth of determination.

[@ConradNeilGatt]

Thanks … very useful

[@woodsyworkout]

Glad it was helpful!

[@kaprikornian1]

Can we try to put the rope outside our box? Behind or even in the front? which would basically mean that in the last pull the sled would bring the rope inside our box. it does look difficult to manage all the space...I can easily see myself stepping on it and twisting an ankle :|

[@woodsyworkout]

Yes you can, normally the ropes are longer than the track so they are already in a bunch behind the box. And I recommend sliding your feet back just in case so that you don’t step on the rope.

[@kvproject4047]

I got slaugtered by sled pull. Felt like 40kg more and the rope was so slippery so it was harder to pull (or does the slipperyness just caused by weak grips)

[@woodsyworkout]

The newer ropes have been slippy, but working on your grip strength will always help. And don’t forget to chalk up. Well done for getting through it

[@AW-fu4ok]

How much extra weight would you say is needed to account for the hyrox carpet?

[@woodsyworkout]

It’s impossible to tell because every sled and carpet/turf is different. Try to build enough weight that you need to break at least every 12.5m

[@etowna1022]

Does anyone know the size of box (length x width) you need to stay in? 4 x 6 feet maybe?

[@woodsyworkout]

I’ve never found a clear answer, I think it’s roughly 1.5meters by 1 meter.

[@leehodgson1234]

Quality :)

[@woodsyworkout]

Did you spot your cameo 😉

[@MrFyce]

Can a male average 58kg athlete pull hyrox pull weight?

[@woodsyworkout]

Yes it’s definitely possible, the stronger your are the quicker you will be

[@MrFyce]

@@woodsyworkout right but what if I am really unable to pull at all in hyrox pro, has that ever happened before

[@u3962521]

Its a shame none of your tips even discuss the hand over hand technique which is a far faster technique working upper body- resting the legs for the next run. Any hyrox race i have seen by standing and hand over hand there is pure hussle and the sled is always moving- your walk back technique smashes the legs and constantly causes the sled to stop requiring significantly more energy vs the hand over hand.

[@woodsyworkout]

Have you tried it? I have tested both. Hand over hand can be faster over the short term but most people don't have the upper body strength for it and it is actually not as efficient. The demand is more localised to smaller muscle groups which burn out quicker. Walking back allows you to utilise your weight and saves energy especially at the pro weight. There is a reason it is used by all the elite athletes. Interestingly Crossfit athlete Ricky Gerrard who has incredibly upper body strength tried pulling hand over hand in Sydney last year, he ended up switching to walking back and didn't have the fastest pull time. Only time I would suggest trying it is in open weight doubles.