Sled Pull for HYROX: Training, Technique, & Strategy

[@RichRyan]

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[@raediify]

Ryan Raedi here from 🇰🇪. Just got introduced to Hyrox this past Christmas holidays and already hooked. Loving your nuggets about locking your arms, the deadlift workouts that I dread, putting the rope on my side and not in the middle etc.. good job and now let me download your programmes. Cheers ✌️

[@RichRyan]

Have a blast with training. Hyrox is a ton of fun. Glad you’re diving in.

[@HeyWizz]

Great video as always. I’ve been doing heavy band pulls that are attached to a pole in my garage. Sometimes I’ll attach a shorter rope to get the feel. Only caution is when you walk back with a heavy band, make sure you brace yourself walking it back in! lol Good eccentric work though.

[@RichRyan]

That's an interesting way to get that eccentric work - but def need to have control!!

[@maryskelcher8979]

Thanks. Did my 1st HYROX in December and sled pull was sloooowww! I was confused about where the rope should go ...so thanks for sorting that one out. 👍 Not sure about gloves🤔. I didn't use them and wasn't aware of any hand slippage.

[@RichRyan]

Glad it helped! Practice the rope management and hit it hard in training. You would definitely notice hand slippage so you should be good without gloves!

[@jacopogennari1831]

Hi, in your opinion what type of surface (synthetic grass, non-slip carpet, etc.) is most similar to the surface found in competition. I'm not sure what surface to choose for my sled training. Thanks, bye

[@DanielAbernathy]

I've got my first Hyrox coming up in March, and I've been doing sled pulls mainly with arms and hips, feeding the rope between my legs. Curious to see what difference this makes, because i honestly had considered this to be one of the stations i felt most comfortable with already. I'm not an athlete by any means - I think having extra bodyweight may make it easier to pull the way i do!

[@RichRyan]

I’d recommend loading it up heavier than race weight if you’re moving it well with your arms. The training in the gym doesn’t always translate and this can sneak up on people! Smash that race in March!

[@iain5668]

Great run through 👌🏻 one thing I was wondering was regarding stepping on the line of your box. Are you penalised if your foot touches the white line or would you need to step over the line for it to be a fault? Just signed up for my first Hyrox so trying to pick up on some of the finer details of the rules. Thanks in advance.

[@RichRyan]

Great question. You are allowed to stop on, but not over the line in front of you but you can not touch the line behind you. You will be penalized on the second offense.

[@williamjames3995]

5:10 oh no, I did it slow today because in RMR 12-Week Day 31 it said „Hybrid Aerobic Sled Pull done at Z2/Z3 intensity. Don’t go crazy“ - should I’ve gone harder?

[@RichRyan]

You’re good on the z2 days. I was saying more in the race setting. Blast that thing!

[@benoittessier2960]

Now the mont chalenging thing it is not finish à hyrox race. It s to register in time ! New York hyrox sold out the same day !😢

[@jonholman4712]

Great stuff here! My 7 min sled pull was definitely not a good time 😂

[@RichRyan]

Never again!!

[@maryskelcher8979]

Me too!

[@dr.stefanpilz1876]

Thank you!