Equipment/Station 2

2Station

Sled Track

Sled push/pull track, Hyrox-regulation.

Distance
4 × 12.5 m
Open load (M/F)
152 / 102 kg
Pro load (M/F)
202 / 152 kg
Energy system
Anaerobic lactic

At a glance

Cardio demand

2/4

Strength demand

4/4

Technical demand

2/4

Injury risk

3/4

What it works

QuadsGlutesCalvesLatsCore

Video

Demonstration officielle HYROX du sled push/pull

What it's for

A pure lower-body strength station, push first, then pull. It tests the ability to produce power on a ground-based push/pull movement right after a running segment, which makes it a great indicator of technical breakdown under fatigue. Anaerobic lactic system, intense and short. What it trains: quads, glutes, calves, lower-back and ab bracing on the push; lats, biceps and core on the pull.

How to use it

Push: low body position, arms extended, hips under the shoulders, short steps, don't stand up between steps. Pull: rope held with both hands, walk backward with the torso leaning slightly back, pull with the legs more than the arms. Exhale on every push/pull, keep the back flat in both directions.
Safety notes
Never round the back under load, the main lower-back risk on this station. Ankle and calf warm-up is essential before the push. Watch the surface (slippery or uneven ground outdoors). Regulation loads should be checked per category (Open/Pro, men/women) before public display.

Benefits

Functional lower-body strength, push power that transfers to sprinting, core bracing under load, mental toughness (widely seen as one of the hardest stations on the course).

Optimal preparation

5 minutes of light cardio (bike/rower), ankle/hip mobility, 2-3 reps with a light load before the full set.
Convert the load for Sled TrackConverter →

Pairs well with

  • Lunge Lane

    Same leg-strength energy system, alternate between the two in training.

  • Regulation Wall Balls

    Good training contrast: horizontal push vs. vertical throw, to vary the leg-work angles.

Where to train on it

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