The HYROX sled push is a 50-meter push event using a weighted sled (152kg for men, 102kg for women) that follows the second 1000m run in the HYROX competition.

Key Challenges:

• High-friction carpet surface increases difficulty
• Requires full-body strength and endurance
• Rapid lactate build-up and heart rate spike
• Shoulder fatigue often precedes leg fatigue

Muscles Worked:

• Lower body: Quadriceps, glutes, calves, hamstrings
• Core: Abdominals, obliques, lower back
• Upper body: Deltoids, triceps, pectorals, upper back

Proper Technique:

1. Starting position

• Feet hip-width apart
• Grip high handles
• Athletic stance with bent knees

2. Execution

• Press shoulders firmly into bars
• Maintain forward lean
• Keep arms locked straight
• Take short, powerful steps
• Maintain steady breathing

Training Exercises:

1. Heavy sled pushes
2. Sprint sled pushes
3. Bulgarian split squats
4. Heavy back squats
5. Trap bar deadlifts
6. Forward sled drags
7. Farmer's carries
8. Wall sits with weight
9. Weighted step-ups
10. Box jumps

Common Mistakes:

• Standing too upright
• Pushing primarily with arms
• Taking long strides
• Starting too fast
• Stopping mid-push
• Irregular breathing
• Training with insufficient weight

Training Plan Structure:

1. Technical phase (8-12 weeks out)
2. Strength phase (4-8 weeks out)
3. Endurance phase (2-4 weeks out)
4. Taper phase (1-2 weeks out)

Sample Workout: 5 rounds of:

• 15m heavy sled push
• 30s rest
• 15m sprint sled push (lighter weight)
• 60s rest

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