Station 3 of 8 · 50 m (4 × 12.5 m) · Updated for the 2026/27 season

Sled Pull

Third station, and the first serious grip test. The sled pull rewards athletes who use their whole posterior chain and manage the rope instead of fighting it.

Weights (2026/27 season)

Weights include the sled. You must stay inside the marked box while pulling.

Technique

• Hinge and lean back with straight arms, then drive backward with your legs — the rope pull is a row finished by a hip extension.
• Hand-over-hand with long strokes; short arm-only tugs waste grip.
• Anchor your feet against the box line and use body weight, not biceps.
• Manage the rope pile so you never step on slack during the walk-back.

Common mistakes

• Standing bolt upright and pulling with arms only.
• Sprint-tugging the first length, then losing grip for the last two.
• Stepping out of the box (penalty) because your anchor foot drifted.

Race pacing

Aim for smooth continuous lengths with one breath at each turnaround. Grip fatigue here bleeds into farmers carry — spread the cost.

How the program trains it

In the program: paired with sled push from Week 6; grip work (carries, pull-ups) builds capacity from Week 1.

Train every station with a race-date-aligned plan

← Sled Push · Burpee Broad Jumps →